Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
With a Partner
A) AMRAP in 5 Minutes
10 Alternating DB Snatch (5/5)
5 Parallette Shoot Throughs
*Alternating full round
Rest 3 Minutes
B) For Time (15 minute cap)
50-40-30-20-10 Double Unders
10 Deadlift 255/175
20 Wall Ball
*Both partners complete the double unders. Upon completion P1 performs 10 Deadlifts, while P2 completes 20 wall balls. Once both partners complete given movement they switch.
Rest 3 Minutes
C) AMRAP 8 Minutes
100m Run
3 Burpee
5 Pull Ups
*P1 Runs, while P! runs P2 performs AMRAP in 3 Burpee to Bar + 5 Pull Up. Once P1 returns partners switch and P1 picks up where P2 left off.
Competition
Metcon (AMRAP – Rounds and Reps)
With a Partner
A) AMRAP in 5 Minutes
10 Alternating DB Snatch (5/5) 70/50
25 ft. Handstand Walk
*Alternating full round
Rest 3 Minutes
B) For Time (15 minute cap)
100-80-60-40-20 Double Unders
10 Deadlift 275/155
25 Wall Ball
*Both partners complete the double unders. Upon completion P1 performs 10 Deadlifts, while P2 completes 20 wall balls. Once both partners complete given movement they switch.
Rest 3 Minutes
C) AMRAP 8 Minutes
100m Run
3 Burpee to Bar
3 Bar Muscle Up
*P1 Runs, while P! runs P2 performs AMRAP in 3 Burpee to Bar + 3 Bar Muscle Up. Once P1 returns partners switch and P1 picks up where P2 left off.
3 Sets:
1 1/4 DB Shoulder Press x 6-8
GH Raise x 4-6
Banded DB Floor Press x 8-10
Stability Ball Reverse V-Up x 12-15 (https://www.youtube.com/watch?v=pUMxZxB5OKU)
C) 3 Sets:
Prone Incline Barbell Row Iso Hold x 15 Seconds + 8-10 Barbell Row
Banded Front Raise to Band Pull a Parts x 10
Reverse Hypers x 8-12
GHD Oblique Sit Up x 8-12 each
D) 2 Set:
4-8-12 DB Curl
4-8-12 Supine DB Rolling Triceps Extensions
30 yards block pinch farmers carry