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) 2 Sets:

25/20 Calorie Row/Bike

25 Push Ups

50 Air Squats

100 Double Unders

50 Air Squats

25 Push Ups

Rest 3 Minutes

*Goal is 7-9 Minutes, 10 Minute Cap, adjust accordingly.

C) 3 Sets: (Every 90 Seconds)

Station 1 = Back Rack Step Back Lunge x 4 each

Station 2 = Barbell Hip Thrusts x 12

Station 3 = 1 Minute Rest

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

30/20 Calorie Bike

25 Push ups

50 Air squats

100 Double unders

50 Air squats

25 Push ups

30/20 Calorie Bike

-Rest 3 Minutes Between Sets

*Goal 7-9 Minutes, Cap each set at 10 minutes. Adjust accordingly.

C) 8 Sets: (Every 90 Seconds)

Back Squat x 3 @ 75%

D) 4 Sets:

Front Squat x 3 @ 75-80%

E) 2 Sets:

PVC Stick on Shoulder Sit Ups x 20

Weighted Plank x 60 Seconds

Russian Twists x 20