Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For time:

30 Wall ball

30 Sit-ups

30 Box jump, 24/20

30 Push-ups

30 Power Clean 135/95

30 Double-unders

30 Dumdbell Thrusters, 35/25

30 Pull-ups

30 Overhead Squat 95/65

30 Kettlebell swings, 55/35

30 Push press 95/65

30 Ring Dips

30 Sumo deadlift high pull 95/65

30 Burpees

30 Back squat 135/95 (From Floor)

30 Anchored Wt. sit-ups

30 Walking lunge steps

30 Deadlift 135/95

30 Knees to elbows

30 Front squat 135/95

Competition

Metcon (Time)

With a Partner Perform:

For time:

40 Wall ball

40 Sit ups

40 Box jump 24/20

40 Push Ups

40 Power Clean 155/105

40 Heavy Double Unders

40 DB Thrusters, 45/30

40 Chest Pull Ups

40 Overhead Squat 115/75

40 Kettlebell swings, 55/35

40 Push press 115/75

40 Ring Dips

40 Sumo deadlift high pull 115/75

40 Burpees

40 Back squat 155/105 (From Floor)

40 GHD Sit Ups

40 Walking lunge steps

40 Deadlift 155/105

40 Knees to elbows

40 Front squat 155/105

B) 3 Sets:

Wide Banded DB Close Grip Incline Press x 6-8

DB Rolling Triceps Extensions x 8-12

Iso Ring to Chest Hold x 15-20 Seconds

Single Arm Supine Ring Row x 6-8 Each

GH Raise x 5-7

C) 3 Sets:

Barbell Upright Row x 10-12

DB 6 Way Shoulder Raise x 8

Prone on Flat Bench Deadstop DB Lateral Raise x 12-15

GHD Reverse Hypers x 12-15

D) 3 Sets:

Banded Fat Bar Curl 21’s x 7 bottom to 1/2 + 7 1/2 to top + Full ROM

Cross Banded Triceps Extensions x 15

Diamond Push Ups @ 2111 x Max Reps

Heels on Rower or Stability Ball Hamstring Curls x 15-20