Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
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) AMRAP in 15 Minutes
15 Toes to Bar
10 Burpee Over DB
20 Alt Double DB Step Ups 50/35
30 Handstand Push Ups
20 Alt. Double DB Step Ups 50/35
10 Burpee Over DB
15 Toes to Bar
*If you complete the last set of 15 toe to bar, in the remaining time complete AMRAP:
3 Burpee Over DB
6 Double DB Alternating Step Up
3 Handstand Push Ups
C) 2 sets, not for time:
20 Russian Twist
10-15 Hip Extensions
50 ft. Seal Walk or Quadruped Shoulder Taps
Competition
Metcon (AMRAP – Rounds and Reps)
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) AMRAP in 15 Minutes
20 Toe to Bar
20 Burpee Over DB
20 Alternating Double DB Step Ups 50/35
40 Strict Handstand Push Ups
20 Alternating Double DB Step Ups
20 Burpee Over DB
20 Toe to Bar
*If you complete the last set of 20 toe to bar, in the remaining time complete AMRAP:
3 Burpee Over DB
6 Double DB Alternating Step Up
3 Strict Handstand Push Ups
C) 8 Sets: (Every 2 Minutes)
Back Squat x 2 @ 90-93%
D) 3 Sets:
Front Squat x 3 @ 82-86%
Rest 2 Minutes Between Sets
E) 2 Sets:
2 sets, not for time:
20 Russian Twist
10-15 Barbell Behind Neck Hip Extensions
50 ft. Seal Walk