Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Bent Over Scarecrows x 5 (https://www.youtube.com/watch?v=t6V0gLFrWKM)

Banded Lateral Steps with PVC Overhead Hold x 10 each

Scapular Pull Ups x 5

Arch/Hollow Swings x 5

1/2 Moon Overhead Medball Slam x 10 (5/5)

B) 3 Sets:

Set 1 = 5 Shoulder Press + 4 Push Press + 3 Push Jerk

Set 2 = 4 Shoulder Press + 3 Push Press + 2 Push Jerk

Set 3 = 3 Shoulder Press + 2 Push Press + 1 Push Jerk

C) AMRAP in 10 Minutes

5 Pull Ups

10 Push Ups

5 Toe to Bar

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Bent Over Scarecrows x 5 (https://www.youtube.com/watch?v=t6V0gLFrWKM)

Banded Lateral Steps with PVC Overhead Hold x 10 each

Scapular Pull Ups x 5

Arch/Hollow Swings x 5

1/2 Moon Overhead Medball Slam x 10 (5/5)

Qualifiers

AMRAP in 20 Minutes

Rolling Triathlon

Rower (100m)

Bike (.1 mile)

Ski (100m)

*Play the rolling game and cycle through the 3 pieces of equipment.

B) 10 Minutes

LAX Ball/Foam Roll SMR

Mobility flow

Non Qualifiers

B) 3 Sets:

Set 1 = 5 Shoulder Press + 4 Push Press + 3 Push Jerk

Set 2 = 4 Shoulder Press + 3 Push Press + 2 Push Jerk

Set 3 = 3 Shoulder Press + 2 Push Press + 1 Push Jerk

C) 5 Sets:

3 Position Halting Clean Deadlift (below knee, above knee, mid thigh) + Clean + Jerk

Sets 1-3 = 2+1+2

Sets 4-5 = 1+1+1

*Build each set, start at 65-70%. Focus on positioning, balance and mechanics.

D) 3 Sets:

Banded Clean Deadlift x 3 @ 85%

E) AMRAP in 10 Minutes

5 Pull Ups

10 Push Ups

5 Toe to Bar