Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete

AMRAP in 28 Minutes

70 Calorie Row

60 Toe to Bar

50 Wall Ball

40 Power Clean 135/95

30 Muscle Up or Burpee Chest to Bar Pull Up

*1 Partner works while other runs 200m.

Right Into:

In Remaining Time AMRAP

9 Double DB Deadlift 50/35

6 Double DB Push Jerk

3 Double DB Lunge Each

*1 Partner performs Triplet while other partner performs dead hang from pull up bar. Partner must be hanging from bar for partner to work on triplet.

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete

AMRAP in 28 Minutes

80 Calorie Row

70 Toe to Bar

60 Wall Ball

50 Power Clean 135/95

40 Ring Muscle Up

*1 Partner works while other runs 200m.

Right Into:

In Remaining Time AMRAP

9 Double DB Deadlift 70/50

6 Double DB Push Jerk

3 Double DB Lunge Each

*1 Partner performs Triplet while other partner performs dead hang from pull up bar. Partner must be hanging from bar for partner to work on triplet.

B) 3 Sets:

5 Pendlay Row + 10 Sumo Stance RDL + 4 Pendlay Row + 8 Sumo Stance RDL + 3 Pendlay Row + 6 Sumo RDL + 2 Pendlay Row + 4 Sumo RDL

Tempo Pause Eccentric Only Parallette Handstand Push Up @41K1 x 3-6 (Pause at 1/4, 1/2, 3/4)

B) Iso Rope Pull a Part Plate Front Raise Hold x 15 Seconds

Into:

Rope Plate Front Raise x 10

Chain Head Supported Bent Over Lateral Raise x 20

Nordic Drop x 5-7

C) 2 Sets:

Rope KB Curl x Max Reps (Use weight that will allow for 10-15 reps)

Drop Weight Into

Rope KB Curl x Max Reps (Use lighter weight that will allow for 8-12 reps)

Single DB Low Banded Overhead Triceps Extensions

Single Leg Reverse Hypers x 12-15