Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

15/10 Calorie Bike/Row

10 Low Band Lateral Y Raise Each

15 Side Plank Banded Row Each

20 Single Arm KB/DB Overhead March x 20 Steps Each

Rest 90 Seconds

B) 3 Sets:

Shoulder Press @ 21×1 x 5-4-3

Wt. Strict Pull Ups @ 21s1 x 5-4-3

C) 3 Sets:

AMRAP in 3 Minutes:

6 Deadlift 185/125

9 Supine Ring/Inverted Bar Row

18 Double Unders

Rest 1 Minute, resume where you left off.

Competition

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

20/15 Calorie Bike/Row

10 DB Front Squats 35/25

15 Side Plank Banded Row RT

50 ft. Double DB Overhead Carry

15 Side Plank Banded Row LT

50 ft. Double DB Overhead Carry

Rest 90 Seconds

B) For max reps:

Push Press @ 13X1 @ 50-55% of 1RM Jerk

Rest 60 seconds

Push Jerk

Rest 2 minutes

Push Press @ 13X1 @ 40-45% of 1RM Jerk

Rest 60 seconds

Push Jerk

Rest 2 minutes

Push Press @ 13X1 @ 30-35% of 1RM Jerk

Rest 60 seconds

Push Jerk

Rest 2 minutes

The tempo is essential – pause for 3 seconds in the bottom of your dip position before every rep. Terminate the set if you can no longer maintain the tempo. Following the tempo as prescribed, with a 3 second pause in the bottom and a 1 second pause at the top, should result in one rep every 5 seconds.

C) 3 Sets:

Wt. Strict Stationary Dip x 4-5

Into:

DB Strict Press x Max Reps

Into:

Push Ups x Max Reps

Rest 90 Seconds

*Use DB weights that will allow for 10-12 reps and aim for true max reps.

D) 3 Sets:

Wt. Strict Pull Ups @ 21×0 x 4-5

Into:

No Weight. Strict Pull Ups x Max Reps

Rest 90 seconds

E) AMRAP in 4 Minutes:

10 Deadlift 185/125

20 Pull Ups

30 Double Unders

Rest 2 Minutes Between Sets and resume where you left off.