Surge Elite Performance & Fitness – CROSSFIT
Metcon (3 Rounds for reps)
With a Partner Perform:
A) AMRAP in 8 Minutes
4 Bench Press 165/110
6 Box Jump Overs 24/20
*Partners complete full rounds
Rest 4 Minutes
B) AMRAP in 8 Minutes
6 Front Squat 165/110
6 Pull Ups
6 Toe to Bar/Sit Ups
*Partners alternate movements
Rest 4 Minutes
C) For Time:
40 Bench Press 165/110
50 Box Jump Overs 24/20
50 Front Squat 165/110
50 Pull Ups
50 Toe to Bar
*Distribute reps as wish. Only 1 person works at a time.
Competition
Metcon (3 Rounds for reps)
With a Partner Perform:
A) AMRAP in 8 Minutes
4 Bench Press 185/125
6 No Touch Box Jump Overs 24/20
*Partners complete full rounds
Rest 4 Minutes
B) AMRAP in 8 Minutes
6 Front Squat 185/125
6 Chest to Bar Pull Ups
6 Toe to Bar
*Partners alternate movements
Rest 4 Minutes
C) For Time:
40 Bench Press 185/125
50 No Touch Box Jump Overs 24/20
50 Front Squat 185/125
60 Chest to Bar Pull Ups
60 Toe to Bar
*Distribute reps as wish. Only 1 person works at a time.
B) 3 Sets:
Wt. Ring Dip @21×2 x 10-8-6
Diamond Push Ups x 8-12
Prone Incline Banded KB Batwing Row x 10-8-6
Prone Incline DB High Row x 12
GH Raise x 8-10
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:
Banded Fat Bar Curl @2111 x 12
Front Raise with wrist extension x 15
Straight Arm Flyes x 15
Prone Kneeling Plank w/banded Hamstring Curl x 20