Surge Elite Performance & Fitness – CROSSFIT
Metcon (No Measure)
A) 1 set
Elevated Heel Taps x 5 each @ 2111 (https://www.youtube.com/watch?v=fkyKax6TPpE)
Banded Lateral Steps x 10 each
Banded Pull a Parts x 10
Banded Good Mornings x 10
Banded Diagonal Pull a Parts x 10 each
Shoulders Elevated on Medball Banded Hip Thrusts x 10
Medball Vertical Toss x 5
B) 3 Sets:
Sumo Deadlift @ 21×1 x 8
*If you made it through the the previous progression of 6-8 reps add 5% more weight to the bar.
Perform all Sets at the same weight.
Superset with Plank Floor Hip Taps x 30-40 Seconds
4 Sets: EMOM
Minute 1 = Back Squat x 5 @ 75-80%
Minute 2 = Barbell Hip Thrusts x 6-8
Minute 3 = Parallette Pike Over Unders x 10-20 (https://www.youtube.com/watch?v=edw_Sdk0klI)
Minute 3 = Row/Bike x 12-18 Calories
Minute 4 = Rest
Competition
Metcon (No Measure)
A) 1 set
Elevated Heel Taps x 5 each @ 2111 (https://www.youtube.com/watch?v=fkyKax6TPpE)
Banded Lateral Steps x 10 each
Banded Pull a Parts x 10
Banded Good Mornings x 10
Banded Diagonal Pull a Parts x 10 each
Shoulders Elevated on Medball Banded Hip Thrusts x 10
Medball Vertical Toss x 5
B) 2 Sets:
PVC Overhead Band around knee depth drop x 4 (pause in landing position)
C) 4 Sets: (Every 2 Minutes)
Snatch Deadlift to Mid Thigh + High Pull (From the ground) + Power Snatch + 1 Snatch
Set 1 = 60%
Set 2 = 65%
Set 3 = 70%
Set 4 = 75%
*Perform eccentric calf stretch @ 3111 x 3-4 each between each set)
D) 2 Sets: (Every 90 Seconds)
Snatch High Pull + Snatch @ 80-85%
E) 3 Sets:
3 Deficit Snatch Deadlift + 3 High Hang Snatch Power Shrugs @95%
10 Suitcase Single DB Deadlift x 10 (maintain deadlift position, brace and stabilize core)
F) 5 Sets:
Front Squat x 2 @ 75-85% (Focus on position down and speed/force out of the bottom)
Rest 15 Seconds
5 High Box Jumps (step down, focus on force and maximal height on jump)
G) 4 Sets: (EMOM)
Minute 1 = Low Bar Back Squat to Box x 4 (Moderate/heavish goal is to move with speed)
Minute 2 = 75 ft. Farmers Carry
Minute 3 = Shoulders Elevated Barbell Hip Thrusts x 5-7
Minute 4 = Single Leg Box Explosive Vertical Jumps (4 Sets: (EMOM)
Minute 1 = Low Bar Back Squat to Box x 5 (Moderate/heavish goal is to move with speed)
Minute 2 = 75 ft. Farmers Carry
Minute 3 = Shoulders Elevated Barbell Hip Thrusts x 4-6
Minute 4 = Band Resisted Split Jumps x 5 each (https://www.youtube.com/watch?v=Oq1lABvNgO4)