Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 3 Sets:
2 Double DB Squat + Double DB Step Up x 5
Seated Banded Hamstring Curls x 15-20
B) For Time
3 Rds:
12 Handstand Push Ups or Seated DB Z-Press
50 Double Unders
8 Burpee Box Jump Overs
Into:
30/20 Strict Pull Ups
Competition
Metcon (Time)
A) 5 Sets: (Every 90 Seconds)
5 Weighted Squat Jump
5 Unweighted Box Jump (Step down)
*For Squat Jumps use 2 db’s, touch front or back heads of db’s to ground and explode vertically for max jump. Land soft.
B) 8 Sets: (EMOM)
1 Snatch Pull + Snatch + Hang Snatch (above the knee) @ 70-85%
C) 4 Sets:
Tempo Front Squat @32×1
Set 1 = 3 @ RPE 5-6
Set 2-3 = 2 @ RPE 6-7
Set 4 = 1 @ RPE 7-8
D) 3 Sets:
Push Press x 10 @ 90% of 10RM Push Press Weight
Landmine Row x 6-8
E) For Time:
3 Rds
15 Handstand Push Ups
75 Heavy Rope Double Unders
10 Burpee Box Jump Overs
After 3 Rds go right into:
10/7 Legless Rope Climb