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
4 Sets:
Sumo Deadlift @ 21×1 x 5
Banded Squat to Pallof Press @2211 x 6-8 each (Hold at chest, perform tempo squat, when get to bottom perform Pallof Press and then return to standing position) (https://www.youtube.com/watch?v=zT7_mmntSAQ)
AMRAP in 15 Minutes:
300m Run
10 Box Jump 30/24
5 Strict Pull Ups
10 Wall Balls
5 Strict Pull Up
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) 21.3 & 21.4 Redo
C) 3-4 Sets:
3 Second Pause Back Squat + Back Squat @ 70-80%
Or
AMRAP in 15 Minutes:
300m Run
10 Box Jump 30/24
5 Strict Pull Ups
10 Wall Balls
5 Strict Pull Up
A) 3 Sets:
Snatch Grip Push Press + Overhead Squat + Snatch Balance @ 65%
B) 4 Sets:
Power Snatch x 3 (Build to technique moderate 3)
C) 4 Sets:
3 Second Pause Back Squat + Back Squat @ 70-80%