Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

A) 2 Sets:

TKE x 15

Banded Triple Threat x 5

Banded Good Mornings x 15

Bent Over Lateral Raise x 15

B) 4-5 Sets: (Every90 Seconds)

Station 1 = Back Squat x 5 (Build to heavish 5 for today)

Station 2 = Wt. Dips x 6-8

Minute 3 = DB Curtsy Lunge x 5-7 each

Minute 4 = Single Arm Alternating DB Upright Row x 12 (6/6)

C) AMRAP in 5 Minutes:

10 Alternating Single Leg V-Up (5/5)

5 Reverse V-Ups

10 Seconds Knee Tuck Hold on Parallettes or Hanging

Competition

Metcon (Time)

A) 2 Sets:

TKE x 15

Banded Triple Threat x 5

Banded Good Mornings x 15

Bent Over Lateral Raise x 15

B) 2 Sets:

Snatch Grip Sotts Press@2111 x 5

Into:

3 Sets: (Every 90 Seconds)

3 Snatch Grip Behind the Neck Push Press + 3 Overhead Squat w/3 Second pause at bottom of each squat

Into:

4 Sets: (Every 90 Seconds)

High Hang Snatch x 2 @ 50-65%

Into:

4 Sets: (Every 90 Seconds)

Hang Snatch (Above Knee) x 1 @ 65-80%

Into:

4 Sets: (Every 90 Seconds)

Hang Snatch (Below Knee) x 1 @ 80-90%

C) 5 Sets: (Every 2 Minutes)

Back Squat

Set 1 – 5 @ 55%

Set 2 – 5 @ 65%

Set 3 – 3 @ 75%

Set 4 – 2 @ 85%

Set 5 – 20 @ 55-60%

D) 2 Sets:

Every 8 minutes Perform:

30/22 Calorie Row

15 Burpee Box Jump Overs 30/24

30 Toes to Bar

150 Double Unders

2-3 Sets:

Every 2 minutes Rotate Through Movements

Station 1 – Double KB/DB Push Press x 10 + ISO Overhead Hold for remainder of 60 seconds

Station 2 – Single Arm KB Row x 8-10 each @ 2111

Station 3 – Death March x 12 @ 3011

Station 4 – KB/DB Biceps Curls x 15 @ 2111

Station 5 – L-Sit or L-Sit Progression x 60 seconds