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

9 Bar Muscle Ups or Burpee Pull Up

100 Double Unders

6 Bar Muscle Up or Burpee Pull Up

75 Double Unders

3 Bar Muscle Up or Burpee Pull Up

50 Double Unders

Rest 5 Minutes

For Time

15 Overhead Squats 115/75

30 Sit Ups

12 Overhead Squats 115/75

24 Sit Ups

9 Overhead Squats 115/75

18 Sit Ups

Rest 5 Minutes

For Time

15 Bar Muscle Up or Burpee Pull Up

150 Double Unders

20 Overhead Squats 115/75

40 Sit Ups

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

15 Bar Muscle Ups

125 Double Unders

12 Bar Muscle Up

100 Double Unders

9 Bar Muscle Up

75 Double Unders

Rest 5 Minutes

For Time

15 Overhead Squats 135/95

30 GHD Sit Ups

12 Overhead Squats 135/95

24 GHD Sit Ups

9 Overhead Squats 135/95

18 GHD Sit Ups

Rest 5 Minutes

For Time

20 Bar Muscle Up

200 Double Unders

20 Overhead Squats 135/95

40 GHD Sit Ups

C) 8 Sets: (Every 90 Seconds)

Front Squat x 3 @ 80-83%

D) 4 Sets:

Back Squat x 3 @ 75-78%