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) For Time:
10 Rds
1 Squat Snatches 155/105
3 Power Clean and Jerks 155/105
15 Double Unders
1 Squat Clean and Jerk
3 Power Snatch
15 Double Unders
C) 8 Sets: (Every 2 Minutes)
Back Squat x 3 @ 80-85%%
D) 3 Sets:
Front Squat x 2 @ 95-101%%
Rest 2 Minutes Between Sets
Competition
Metcon (AMRAP – Rounds and Reps)
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)
2 Position Power Snatch (just below knee + floor) + Overhead Squat + Power Snatch w/pause in receiving position to overhead squat
or
6-8 KB Sumo Deadlift High Pull + 6-8 Russian KB Swings
4 Sets: (Every 2 Minutes)
2 Position Power Clean + Front Squat + Power Clean w/pause in receiving position to front squat + Jerk
or
5 Deadlift + 5 Goblet Squat
AMRAP in 10 Minutes:
3 Power Snatch
3 Power Clean & Jerk
15 Double Unders
1 Squat Snatch
1 Squat Clean & Jerk
15 Double Unders
or
AMRAP in 10 Minutes
5 KB Sumo Deadlift High Pulls
5 Russian KB Swing
15 Double Unders
5 Deadlift
5 KB Goblet Squat
15 Double Unders