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) 3 Sets:

15 Thrusters 75/55 or 40/25 DB’s

15 Pull Ups

12 Thrusters

12 Pull Ups

2 Minute Row or Bike For Distance

Rest 4 Minutes

C) 2 sets, not for time:

10 Feet Anchored Tempo Sit Ups @ 31×1 + 20-30 Seconds Sit Up Lean Back Hold

30-45 Seconds Plank

8-10 Side Plank with Dumbbell Raise (each)

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) 3 Sets:

21/16 Calorie Row

15 Thrusters 95/65

27 Pull Up

15 Thrusters

21/16 Calorie Row

Rest 4 Minutes Between Sets

C) 8 Sets: (Every 90 Seconds)

Front Squat x 3 @ 83-86%

D) 4 Sets:

Back Squat x 3 @ 78-81%

E) 2 sets, not for time:

10 GHD sit up + Static Hold (Perform 10 Reps + :20 hold after the 10th rep)

1 Minute Chinese Plank

10 Side Plank Banded Rows Each