Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 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 Rack Lunge x 5 each

Heavy DB Russian Twist x 10-12 each

*If you made it through the previous week of 4 reps, add 5% more weight to the bar.

Perform all Sets at the same weight.

*Goal for lunge is to perform all 3 sets at the same heavy weight. We are going to progress the same way we did with the sumo deadlfts.

C) 5 Rds:

AMRAP in 3 Minutes:

3 DB Power Clean

6 DB Lunges (3/3)

9 Sit Ups

1 minute rest between sets

Competition

Metcon (Time)

A) 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: (Every 2 Minutes)

Snatch lift off to knee + Snatch lift off to mid thigh + Snatch @ 75-80%

3 Sets

Snatch lift off to mid thigh + Snatch @ 80-87%

3 Sets:

Deficit Snatch Pull x 3 @105%

C) 6 Sets:

Bottoms Up Front Squat x 3-3-2-2-1-1 (Build to Heavy Single)

Rest 15 Seconds

5 Seated High Box Jumps (set height of seat to just below parallel. Step down, focus on force and maximal height on jump)

D) 3 Sets

Good Morning @2111 x 5-7

Bent Over Barbell Row x 12

Double KB Front Rack Carry x 100 ft.

F) 5 Rds For Time:

15 Back Rack Lunge ea. 75/55

20/15 Calorie Row

*Goal is consistent rds.