Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

With a Partner Perform:

50/40 Calorie Row or Bike

Into

36-27-18

Dips

Single Arm DB Snatch

Rest 3 Minutes:

50/40 Calorie Row or Bike

Into

42-33-24

Handstand Push Up or DB Shoulder to Overhead

Box Jump Overs or Step Ups

Rest 3 Minutes

400m Run

Into

51-42-33

Push Ups

Sit Ups

Competition

Metcon (Time)

A)10 Minutes:

Build to today’s 2RM Front Squat

B) With a Partner Perform:

60/40 Calorie Bike

Into

22-18-14

Ring Muscle Up

DB Clean and Jerk 70/50

Rest 3 Minutes:

60/40 Calorie Row

Into

44-36-28

Handstand Push Up

Box Jump Overs

Rest 3 Minutes

600m Run

Into

88-72-56 Push Ups

66-54-42 Toe to Bar

C) 3 Sets:

8-10 Prone Incline Cuban Press

10-12 Banded Front Raise to Band Pull a Parts

Tempo GHD Medball Sit Up @31×1 x 8-15

D) 3 Sets:

6-8 Strict Rope Pull Up (3-4/3-4)

12 Single Arm DB Chainsaw Row each

24 Bent Over Lateral Raise

Banded Hamstring Curls x 25

E) 2-3 Sets:

Iso DB Curl Rotations x 10

Zottsman Curls x 10

Single Leg Calf Raise x 20 each