Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

1 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10

Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU)

Banded Diagonal Pull a Parts x 10 each

Banded Good Mornings x 10

Medball Vertical Toss x 5

B) 3 Sets:

Back Squat x 10 (Goal is to add 5-10# from last week)

Star Side Plank x 20-30 Seconds ea.

C) 3 Rds For Time:

20 Wall Ball

5 Deadlift 255/175

15 Handstand Push Ups

5 Deadlift

10 Toe to Bar

Competition

Metcon (Time)

1 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10

Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU)

Banded Diagonal Pull a Parts x 10 each

Banded Good Mornings x 10

Medball Vertical Toss x 5

B) 4 Sets:

Pause Overhead Squat @2211 x 3-2-1-1

*Between each set perform 50 ft. Double DB Overhead Carry

C) 4 Sets:

Snatch Pull + Snatch High Pull + Power Snatch @70-75%

D) 3 Sets:

Snatch Pull x 3 @ 90%

E) 4 Sets:

Bottom Up Front Squat x 3 (Moderate)

10/8 Calorie Bike Sprint

Rest 90 Seconds

F) 3 Rds For Time:

25 Wall Ball

5 Squat Clean 165/115

20 Handstand Push Ups

5 Squat Clean

15 Toe to Bar