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