Surge Elite Performance & Fitness – CROSSFIT
Metcon (6 Rounds for reps)
A) 3 Sets: (Every 90 Seconds)
3 Position Power Snatch (Above the Knee, Just Below the Knee, Floor)
Into
3 Sets: (Every 90 Seconds)
3 Position Clean + Jerk (Above the Knee, Just Below the Knee, Floor then Jerk)
or
5 Sets: (Every 90 Seconds)
Deadlift x 3
KB Swing x 6
B) With a Running Clock Perform: (23 Total Minutes)
From 0:00-3:00
400m Run
In Remaining Time:
AMRAP Rope Climbs or Strict Pull Ups
Rest 1 Minute
From 4:00-7:00
400m Run
In Remaining Time:
AMRAP Clean and Jerk 135/95 or DB Clean and Jerk
Rest 1 Minute
From 8:00-11:00
400m Run
In Remaining Time:
AMRAP Power Snatches 135/95 or Alternating DB Snatch
Rest 1 Minute
From 12:00-15:00
400m Run
In Remaining Time:
AMRAP Rope Climbs or Strict Pull Ups
Rest 1 Minute
From 16:00-19:00
400m Run
In Remaining Time:
AMRAP Clean and Jerks 135/95 or DB Clean and Jerk
Rest 1 Minute
20:00-23:00
400m Run
In Remaining Time:
AMRAP Power Snatches 135/95 or DB Snatch
*Goal is for run to take no more then 2 minutes. Run at 75-80% so you can go right to work on AMRAP. Weight for Clean & Jerk, Snatch should be moderate weight. Singles are ok, but should be able to reset and perform another rep.
Competition
Metcon (6 Rounds for reps)
A) Mini Band/Banded Shoulder Series
10 Banded Lateral Steps (Each)
10 Supinated Grip Band Pull a Parts
10 Steps Banded Monster Walk Forward/Backwards (Each)
10 Supinated Grip Diagonal Band Pull a Parts
10 Banded Glute Bridges (Just below knee)
10 Supinated Grip Elbows by side external Rotation
10 Single Leg Banded Glute Bridges (Each)
10 Overhead Band Pull a Parts
10 Banded Bird Dogs
10 Banded Pass Through
10 Banded Squats
B) With a Running Clock Perform:
From 0:00-3:00
400m Run
In Remaining Time:
AMRAP Rope Climbs
Rest 1 Minute
From 4:00-7:00
400m Run
In Remaining Time:
AMRAP Clean and Jerk 155/105
Rest 1 Minute
From 8:00-11:00
400m Run
In Remaining Time:
AMRAP Power Snatches 155/105
Rest 1 Minute
From 12:00-15:00
400m Run
In Remaining Time:
AMRAP Rope Climbs
Rest 1 Minute
From 16:00-19:00
400m Run
In Remaining Time:
AMRAP Clean and Jerks 155/105
Rest 1 Minute
20:00-23:00
400m Run
In Remaining Time:
AMRAP Power Snatches 155/105
C) 10 Sets: (EMOM)
6-8 Strict Handstand Push Ups
D) 6 Sets: (EMOM)
Minute 1 = 12-15 GHD Sit Ups + Iso Hold top of GHD Sit Up In Remaining Time
Minute 2 = Light Row