Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) Mini Band/Banded Shoulder Series

10 Banded Lateral Steps (Each)

10 Supinated Grip Band Pull a Parts

10 Steps Banded Monster Walk Forward/Backwards (Each)

10 Supinated Grip Diagonal Band Pull a Parts

10 Banded Glute Bridges (Just below knee)

10 Supinated Grip Elbows by side external Rotation

10 Single Leg Banded Glute Bridges (Each)

10 Overhead Band Pull a Parts

10 Banded Bird Dogs

10 Banded Pass Through

10 Banded Squats

B) For Time: (10 Minute Cap)

60 Thrusters 95/65 or DB Thrusters 45/30

*EMOM including 0:00 perform:

10 Slam Balls

C) 3-5 sets

Minute 1 = 2-5 Muscle Ups or 4-8 Burpee Pull Ups or 4-6 Strict Pull Ups + 4-6 Strict Dips

Minute 2 = 15-20 seconds Start Side Plank Hold each

Minute 3 = 30 Seconds Russian Twist

Competition

Metcon (Time)

A) Mini Band/Banded Shoulder Series

10 Banded Lateral Steps (Each)

10 Supinated Grip Band Pull a Parts

10 Steps Banded Monster Walk Forward/Backwards (Each)

10 Supinated Grip Diagonal Band Pull a Parts

10 Banded Glute Bridges (Just below knee)

10 Supinated Grip Elbows by side external Rotation

10 Single Leg Banded Glute Bridges (Each)

10 Overhead Band Pull a Parts

10 Banded Bird Dogs

10 Banded Pass Through

10 Banded Squats

B) For Time:

30 Ring Muscle Ups

C) For Time:

60 Thrusters 95/65

*EMOM including 0:00 perform:

3 Power Snatch 135/95

3 Clean & Jerk

D) 7 Sets: (Every 2 Minutes)

Back Squat x 2 @ 90%

E) 4 Sets: (Every 90 Seconds)

Front Squat x 3 @ 80-83%

F) 2 Sets: Optional Midline

2 sets, not for time:

GHD Russian Twists @2020 x 10 each

Face Up Chinese Plank x 60 Seconds (https://www.youtube.com/watch?v=drEddkC6kek)

Star Side Plank x 20-30 Seconds Each