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) 4 Sets: (Every 2 Minutes)
Hang Power Clean + Front Squat + Power Clean w/pause in receiving position to front squat + Clean + Jerk
or
5 Deadlift + 8-10 Goblet Squat
C) AMRAP in 15 Minutes
20 Wall Ball
15 Sit Ups
10 Burpee Pull Ups
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) 21.1 Redo
or
AMRAP in 15 Minutes
20 Wall Ball
15 GHD Sit Ups
10 Burpee Pull Ups
C) 3 Sets: (Every 2 Minutes)
Back Squat x 1 @ 90-95%%
D) 5-7 Sets:
Front Squat x 3 @ 85-90%%
Rest 2 Minutes Between Sets