Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 8

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

Shoulder Elevated Single Leg Glute Thrust x 8-10 each

B) 3 Sets:

Barbell Bench Press x 8

Bent Over Supinated Grip Barbell Row x 8

*Perform all 3 sets at the same weight. If you perform this last week with 6 reps, perform with the same weight for 7 reps, RPE 6-7

For Time:

10 Burpee Box Jump Overs

15 DB Snatch 50/35

20 Pull Ups

10 Burpee Box Jump

15 DB Snatch

15 Chest to Bar

10 Burpee Box Jump Overs

15 DB Snatch

10 Bar Muscle Up

or

For Time:

10 Burpee Box Jump Overs

15 DB Snatch 35/25

20 Jumping Pull Ups

10 Burpee Box Jump

15 DB Snatch

15 Pull Ups

10 Burpee Box Jump Overs

15 DB Snatch

10 Chest to Bar Pull Ups

Competition

Metcon (Time)

A)1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 8

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

Shoulder Elevated Single Leg Glute Thrust x 8-10 each

B) 3 Sets:

3 Muscle Clean + 3 Tall Clean + Pause Jerk (Pause in receiving position) + 3 Press in Receiving Position

5 Sets: (Every 90 Seconds)

Power Clean & Jerk + 5 Burpee + 1 Power Clean & Jerk (Build to moderate-Heavish complex)

4 Sets:

Stationary Wt. Dip x 5

Single Arm DB Row x 10 each

For Time:

10 Burpee Box Jump Overs

15 DB Snatch 70/50

20 Pull Ups

10 Burpee Box Jump

15 DB Snatch

15 Chest to Bar

10 Burpee Box Jump Overs

15 DB Snatch

10 Bar Muscle Up