Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 1 Sets:

Elbow on Knee DB/Plate External Rotation x 10-12

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

Single Arm DB Upright Row x 12

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

Shoulder Elevated Single Leg Glute Thrust x 8-10 each

Single arm overhead carry x 45 yards

B) 3 Sets:

Barbell Bench Press x 7

Bent Over Supinated Grip Barbell Row x 6

*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

C) 3 Sets:

30 Double Unders

15 Push Ups

12 Dips

9 Burpee

30 Double Unders

12 Push Ups

9 Dips

6 Burpee

Rest 3 Minutes

Competition

Metcon (Time)

1 Sets:

Elbow on Knee DB/Plate External Rotation x 10-12

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

Single Arm DB Upright Row x 12

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

Shoulder Elevated Single Leg Glute Thrust x 8-10 each

Single arm overhead carry x 45 yards

B) 2 Sets:

3 Behind the Neck Shoulder Press + 2 Tall Jerk + 3 Shoulder Press in Split Position (https://www.youtube.com/watch?v=2uSBT7csXgU)

Flat Bench DB Pull Overs @2211 x 10-12

Bent Over DB Lateral Raise x 15-20

5 Sets: (Every 90 Seconds)

Power Clean & Jerk + 6 Burpee + 1 Power Clean & Jerk (Build to moderate-Heavish complex)

C) 3 Sets

30 Heavy Rope Double Unders

12 Strict Handstand Push Ups

15 Strict Ring Dips

18 Push Ups

30 Heavy Rope Double Unders

9 Strict Handstand Push Ups

12 Strict Ring Dips

15 Push Ups

Rest 3 Minutes

D) 20-15-10

Iso DB Twists

DB Hammer Curl