Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Complete For Time:

P1 = 21 Alternating DB Snatch 55/35

P2 = 15 Burpee Box Jump Over 24/20

36 Partner Medball Sit Up Toss

P1 = 15 Burpee Box Jump Over

P2 = 21 Alternating DB Snatch

36 Partner Medball Sit Up Toss

P1 = 15 Alternating DB Snatch

P2 = 12 Burpee Box Jump Over

27 Partner Medball Sit Up Toss

P1 = 12 Burpee Box Jump Over

P2 = 15 Alternating DB Snatch

27 Partner Medball Sit Up Toss

P1 = 9 Alternating DB Snatch

P2 = 9 Burpee Box Jump Over

18 Partner Medball Sit Up Toss

P1 = 9 Burpee Box Jump Over

P2 = 9 Alternating DB Snatch

18 Partner Medball Sit Up Toss

*partners will work on opposite movements. P1 = Alternating Single Arm DB Snatch P2 = Burpee Box Jump Overs. Once both partners finish the given rep scheme for that movement they will perform Medball Sit Ups Tosses together. Upon returning they will switch movements. Both partners will complete 21-15-9 DB Snatch and 15-12-9 Burpee Box Jump Overs.

2 Set:

8-12-16 DB Curl

8-12-16 Supine DB Rolling Triceps Extensions

3 Plate Pinch Around the worlds

Competition

Metcon (Time)

With a Partner Complete For Time:

P1 = 21 Alternating DB Snatch 80/55

P2 = 15 Burpee Box Jump Over 24/20

36 GHD Sit Up

P1 = 15 Burpee Box Jump Over

P2 = 21 Alternating DB Snatch

36 GHD Sit Ups

P1 = 15 Alternating DB Snatch

P2 = 12 Burpee Box Jump Over

27 GHD Sit Up

P1 = 12 Burpee Box Jump Over

P2 = 15 Alternating DB Snatch

27 GHD Sit Ups

P1 = 9 Alternating DB Snatch

P2 = 9 Burpee Box Jump Over

18 GHD Sit Up

P1 = 9 Burpee Box Jump Over

P2 = 9 Alternating DB Snatch

18 GHD Sit Ups

*partners will work on opposite movements. P1 = Alternating Single Arm DB Snatch P2 = Burpee Box Jump Overs. Once both partners finish the given rep scheme for that movement they will perform GHD Sit Ups together. Upon returning they will switch movements. Both partners will complete 21-15-9 DB Snatch and 15-12-9 Burpee Box Jump Overs.

B) 3 Sets:

1 1/4 Close Grip Bench Press x 3-5 @ 77-85%

Parallette Strict Handstand Push Ups x 4-6

Single Leg DB/KB RDL x 8-10

Side Plank Banded Row x 30-45 Seconds

C) 3 Sets:

DB Banded Chainsaw Row x 6-8 each

3 DB Front Raise + 3 DB Lateral Raise + 3 DB Bent Over Lateral Raise x 5

Rower Hips Elevated Hamstring Curls x 12-15

Landmine Russian Twist x 20

D) 2 Set:

8-12-16 DB Curl

8-12-16 Supine DB Rolling Triceps Extensions

3 Plate Pinch Around the worlds