Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 2 Sets:
TKE x 15
Banded Triple Threat x 5
Banded Good Mornings x 15
Bent Over Lateral Raise x 15
B) 4 Sets: (Every 90 Seconds)
Station 1 = Back Squat x 5-4-3-2 (Build to heavish 2 for today)
Station 2 = Parallette Shoot Throughs x 3-8 @ 1111
Station 3 = DB Curtsy Lunge x 5-7 each
Station 4 = Double DB Front Raise + Double DB Lateral Raise + Double DB Upright Row x 6-8 (Complete the whole complex 6-8 times)
C) 1 Sets:
Back Squat x 10 @ 80% of heavy 2 from B
Max Rep Parallette Push Up
Rest 1 minute
Max Rep Parallette Dips
C) AMRAP in 5 Minutes:
10 Medball Russian Twist 5/5
5 Medball Sit Up
Competition
Metcon (Time)
A) 2 Sets:
TKE x 15
Banded Triple Threat x 5
Banded Good Mornings x 15
Bent Over Lateral Raise x 15
B) 2 Sets:
Snatch Grip Sotts Press@2111 x 3
Into:
3 Sets: (Every 90 Seconds)
2 Snatch Grip Behind the Neck Push Press + 2 Overhead Squat w/2 Second pause at bottom of each squat
Into:
4 Sets: (Every 90 Seconds)
High Hang Snatch x 2 @ 50-65%
Into:
4 Sets: (Every 90 Seconds)
Hang Snatch (Above Knee) x 1 @ 65-80%
Into:
4 Sets: (Every 90 Seconds)
2 Snatch Lift Offs (Pause just below knee for 2 seconds) + Snatch x 1 @ 80-90%
C) 5 Sets: (Every 2 Minutes)
Back Squat
Set 1 – 5 @ 55%
Set 2 – 5 @ 65%
Set 3 – 3 @ 75%
Set 4 – 2 @ 85%
Set 5 – 20 @ 60-65%
3 Sets:
Every 90 Seconds Rotate Through Movements
Station 1 – 30 Russian KB Swings
Station 2 – 12-15 Strict Handstand Push Ups or Strict Shoulder Press
Station 3 – Ab Wheel or Barbell Roll Outs @ 3021 x 10
Station 4 – Goblet Squat x 15 @ 22×0
Station 5 – Single Arm Farmers Carry x 30 Seconds Each
Station 6 – 10 DB Lateral Raise @2011 + 30 Seconds Iso Hold at Top