Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 4 Rds (Each Partner Pushes Sled 2 Rds)
With a Partner Perform:
AMRAP
50 ft. Sled Push/Plate Push
AMRAP Handstand Push Ups
Rest 2 Minutes
B) For Time:
200m Run
30 Wall Ball
50 KB Swing 70/55 or Single Arm DB Snatch
6 Rope Climb
200m Run
30 Wall Ball
40 KB Swing or Single Arm DB Snatch
4 Rope Climb
200m Run
30 Wall Ball
30 KB Swing or Single Arm DB Snatch
2 Rope Climb
Rest 2 Minutes
C) 4 Rds (Each Partner Pushes Sled 2 Rds)
With a Partner Perform:
AMRAP
50 ft. Sled Push
AMRAP Handstand Push Ups
Metcon (Time)
A) 4 Rds (Each Partner Pushes Sled 2 Rds)
With a Partner Perform:
AMRAP
50 ft. Sled Push
AMRAP Strict Handstand Push Ups
Rest 2 Minutes
B) For Time:
200m Run
30 Wall Ball
40 Single Arm DB Snatch 50/35
8 Rope Climb
200m Run
30 Wall Ball
30 Single Arm DB Snatch 70/50
6 Rope Climb
200m Run
30 Wall Ball
20 Single Arm DB Snatch 100/70
4 Rope Climb
Rest 2 Minutes
C) 4 Rds (Each Partner Pushes Sled 2 Rds)
With a Partner Perform:
AMRAP
50 ft. Sled Push
AMRAP Strict Handstand Push Ups
B) 3 Sets:
Close Grip Bench Press @22×1 x 6-8
Bent Over Trap 3 Raise @2111 x 8-10 each (https://www.youtube.com/watch?v=q7FFjRZgi4s)
Single Leg RDL x 8-10
Elbow on Knee External Rotation x 8
B) 2 Sets:
Prone Incline Batwing Row x 6-8
Prone Incline DB Lateral Raise x 15-20
Heel Elevated on Rower Seat Hamstring Curls x 12-15
C) 2 Sets:
5 Supinated Curl + 5 Pronated Curl + 5 Mixed Grip Curl + 5 Mixed Grip Curl + Pronated Curl + 5 Supinated Curl
Cross Banded Triceps Extension x 30 (Set 1 = elbows by side, set 2 = overhead)