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
Box Jump x 5
B) 3 Sets: (Every 2 Minutes)
Push Press or Push Jerk
Set 1 = 5 Reps @ 70%
Set 2 = 5 Reps @ 80%
Set 3 = Max Reps @ 90% ((Shoot for 5+ Reps. If not sure on percentages, build over 3 sets to a weight you can perform a minimum of 5 reps with but no more than 10)
Banded Face Pulls x 15
4 Sets:
8 Hang Power Cleans (unbroken Reps)
Rest 15sec
20 seconds Side Star Plank RT
20 seconds Side Star Plank LT
Rest 15sec
6 Box Jump Overs Clear the Box (Clear the entire box) – choose your own height you are confident to clear with
Rest 90 Seconds
Rest 3 Minutes:
4 Sets:
45 Seconds Row/Bike
15 Seconds Rest
Competition
Metcon (AMRAP – Reps)
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
Box Jump x 5
B) 3 Sets:
Clean Deadlift + Hang Power Clean From 2″ off Floor + Jerk Dip + Jerk x 3 @ 65-75%
Standing Banded Foam Roll Thoracic Extension Internal/External Rotation x 10
3 Sets:
Clean Deadlift + Power Clean From 2″ off Floor + Jerk @ 75-83%
C) 3 Sets:
Supinated Grip Bent Over Row x 12-10-8
Bottoms Up KB Shoulder Press @ 2111 x 8-10 each
Seated Banded Low Row x 25
D) AMRAP in 9 Minutes
5 Rds
10 Shoulder to Overhead 145/100
12 No Touch Box Jump Overs 24/20
In Remaining Time:
AMRAP Ring Muscle Ups or Dips
E) 2 Sets:
1 Minute Plank
1 Minute Side Plank
1 Minute Side Plank
1 Minute Plank
Rest 1 Minute