Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
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 + Russian KB Swing + 8-10 Goblet Squat
C) 4 Sets: (Every 4 Minutes)
10 Power Clean 155/105 or Deadlift
15 Handstand Push Ups
10 Pull Ups (If you can perform C2B do so)
*Goal is to perform in 2-3 minutes. Adjust reps or weight accordingly to get sufficient rest between sets.
Competition
Metcon (Time)
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
C) 3-4 Sets:
Bulgarian Spit Squat @2111 x 5-7 each
Eccentric Nordic Drop x 5-7
Hollow Hold x 45-60 Seconds
or
B) 4 Sets: (Every 4 Minutes)
10 Power Clean 155/105
20 Handstand Push Ups
15 Chest to Bar Ups
C) 5-8 Sets: (Every 2 Minutes)
Front Squat x 1 (Build to today’s 1 RM)
D) 5 Sets: (Every 90 Seconds)
Back Squat x 2 @ 80-85%