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

3 Sets:

Back Squat x 10

Star Side Plank x 20-30 Seconds ea.

3 Sets:

200m Run

50 ft. DB Walking Lunge

5 Bar Muscle Ups or 10 Pull Ups

50 ft. DB Walking Lunge

200m Run

Rest 2 Minutes

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

3 Sets:

Back Squat x 10

Star Side Plank x 20-30 Seconds ea.

B) 3 Sets (Every 90 Seconds)

Muscle Snatch + Overhead Squat

C) 10 Sets: (EMOM)

Snatch x 1 (Start @ 60-65% and add 5-10# each set)

*Goal is to find a rhythm and build to heavy single. Be smart and allow technique and feel be your guide. If it’s feeling good build if it’s a day where the weight is heavier than the % keep it lighter and focus on technique.

C) 4 Sets:

Bottom Up Front Squat x 5 (Moderate)

12/10 Calorie Bike Sprint

Rest 90 Seconds

3 Sets:

250m Row

50 ft. DB Overhead/Suit Case Walking Lunge RT 55/35

10 Bar Muscle Ups

50 ft. DB Overhead/Suit Case Walking Lunge LT 55/35

250m Row

Rest 2 Minutes