Surge Elite Performance & Fitness – CROSSFIT

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

3 Sets:

Back Rack Lunge x 6 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.

For Load and Time:

18 Thrusters 95/65

200m Run

15 Thrusters

200m Run

12 Thrusters

200m Run

9 Thrusters

200m Run

6 Thrusters

200m Run

3 Thruster

*Rd 1 = 95/65, from there goal is to increase load each set.

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) 5 Sets: (Every 2 Minutes)

Snatch Pull + Snatch High Pull + Snatch

Set 1 = 60-70%

Set 2 = 65-70%

Set 3 = 70-75%

Set 4 = 75-80%

Set 5 = 80-85%

3 Sets

Snatch @ 87-93%%

3 Sets:

Deficit Snatch Pull x 3 @105%

C) 4 Sets:

Tempo Front Squat @22×1 + 1 1/4 Front Squat + Front Squat

Rest 15 Seconds

Standing Broad Jump x 4

D) 3 Sets

Good Morning @2111 x 5-7

Prone Incline Barbell Row x 12

E) For Time:

18 Thrusters 115/75

200m Run

15 Thrusters 135/95

200m Run

12 Thrusters 155/105

200m Run

9 Thrusters 185/125

200m Run

6 Thrusters 205/135

200m Run

3 Thruster 225/155