Surge Elite Performance & Fitness – CROSSFIT

Metcon (3 Rounds for reps)

With a Partner Perform:

A) AMRAP in 7 Minutes

2-4-6-8-10-8-6-4-2-4-etc… Handstand Push Up or DB Z Press

1-2-3-4-5-4-3-2-1-2-etc… Power Clean 165/110

Rest 3 Minutes

AMRAP in 7 Minutes

2 Rope Climb or 4-6 Strict Rope Pull Ups

10 DB Bench 50/35

Rest 3 Minutes

AMRAP in 7 Minutes

AMRAP Hand Release Push Up

12 Single Arm DB Snatch (6/6) 50/35

*Partner A Starts on 1st movement, Partner B Starts on 2nd movement. Once both partners are finished with their given movements and reps, partners switch movements. Example Part A: Partner A Performs 2 HSPU, while Partner B performs 1 power clean, partners then switch. Partner B perform 1 HSPU partner A performs 1 power clean.

Competition

Metcon (3 Rounds for reps)

With a Partner Perform:

A) AMRAP in 7 Minutes

2-4-6-8-10-8-6-4-2-4-etc… Handstand Push Up

1-2-3-4-5-4-3-2-1-2-etc… Power Clean 185/125

Rest 3 Minutes

AMRAP in 7 Minutes

2 Rope Climb

10 DB Bench 50/35

Rest 3 Minutes

AMRAP in 7 Minutes

AMRAP Hand Release Push Up

12 Single Arm DB Snatch (6/6) 70/50

*Partner A Starts on 1st movement, Partner B Starts on 2nd movement. Once both partners are finished with their given movements and reps, partners switch movements. Example Part A: Partner A Performs 2 HSPU, while Partner B performs 1 power clean, partners then switch. Partner B perform 1 HSPU partner A performs 1 power clean.

B) 3 Sets:

Single Arm Landmine Press x 12-10-8 each

Prone Incline Banded KB Batwing Row x 10-8-6

Prone Incline DB Hogh Row x 12

GH Raise x 10

C) 3 Sets:

Single Arm DB Upright Row x 8 each

Iso Dynamic DB Lateral Raise x 8

Banded Front Raise to Band Pull a Part x 8

GHD Hip Extension x 15-20

D) 3 Sets:

Barbell Curl @2111 x 15

Front Raise with wrist extension x 15

Straight Arm Flyes x 15

Prone Kneeling Plank w/banded Hamstring Curl x 15