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

3 Sets:

Barbell Bench Press x 6

Bent Over Supinated Grip Barbell Row x 6

*This is our 2nd wave through this progression. See if you can increase from what you performed last time. Perform all 3 sets at the same weight. RPE 7-8

3 Sets:

6-10 Strict Pull Ups

3 Wall Walk

10 Box Jump Overs

20 KB Swing

10 Box Jump Overs

3 Wall Walk

6-10 Non weighted Strict Pull Ups

Rest 3 Minutes

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

B) 2 Sets:

Tempo Muscle Snatch (3 Seconds to Hip) + 2 Overhead Squat + Snatch Balance

3 Sets:

Power Snatch x 3

4 Sets:

Hang Snatch (Hip/Mid Thigh) x 5 (Build to today’s 5 RM)

1 Set

Hang Snatch (Hip/Mid Thigh) x 5 @90% of today’s 5RM

3 Sets:

Snatch Deadlift x 10 (Build to today’s 10 RM)

3 Sets:

10 Strict Pull Ups

5 Wall Walk

10 No Touch Box Jump Overs

20 KB Swing

10 No touch Box Jump Overs

5 Wall Walk

10 Strict Pull Ups

Rest 3 Minutes

2-3 Sets:

Snatch Grip Shrugs x 10

5-7 Single Leg Hip Extension each + 2 Legged Iso Hip Extension Hold x 20-30 seconds