Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

TKE x 15

Squat to Forward Lunge + Backward Lunge x 5 each

Banded Good Morning x 15

Single Leg Glute Bridge w/3 second hold at top x 5 each

B) For Time:

10 Deadlift 255/175

20 Pull Ups

30 Box Jumps

40 Sit Ups

50 Single Arm Alternating DB Snatch 50/35 (25/25)

40 Sit Ups

30 Box Jumps

20 Pull Ups

10 Deadlift

C) 2-3 Sets: (If Time Permits)

30-45 Seconds Wall Sit

Tempo Heels Elevated Goblet Squat @ 3131 x 5

Heel Elevated Goblet Squat (No Tempo) x 10

Iso Top Hip Extension Hold x 20-40 Seconds

Rest 2 Minutes

Competition

Metcon (Time)

A) 2 Sets:

TKE x 15

Squat to Forward Lunge + Backward Lunge x 5 each

Banded Good Morning x 15

Single Leg Glute Bridge w/3 second hold at top x 5 each

B) 4 Sets:

5 Double DB Squat Jump

5 Unweighted Vertical Jump

20 Seconds Bike Sprint

C) Progressive Warm Up (start with empty bar and build from there)

3 sets:

Overhead Squat x 5

(try to use a progressively narrower grip for every set)

Into:

2 Sets:

Front squat x 5 @ 2210

Into:

2 Sets:

1 1/4 Front Squat x 5

D) 3 Sets: (Every 90 Seconds)

Snatch Pull + Hang Muscle Snatch + Power Snatch (Building)

Into:

3 Sets: (Every 2 Minutes)

Power Snatch + Snatch (Building)

Into:

5 Sets: (Every 2:30)

Snatch (Build to today’s 1 RM)

E) 3 Sets:

Front Racked KB Front Squats x 5 @ 3131

Rest 15 seconds

Front Racked KB Front Squats x 10 @ 10X0

Rest 15 seconds

Alternating Lunges with Farmer’s Carry x 20 @ 10X0 (10/10)

(step forward to start each repetition and drive back to the starting position)

Rest 2 minute

F) For Time:

10 Deadlift 255/175

20 Pull Ups

30 Box Jumps

40 Sit Ups

50 Single Arm Alternating DB Snatch 50/35 (25/25)

40 Sit Ups

30 Box Jumps

20 Pull Ups

10 Deadlift