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: (Every 2:30)
Push Press or Push Jerk
Set 1 = 3 Reps @ 80%
Set 2 = 3 Reps @ 90%
Set 3 = 1 Rep (Shoot for 1RM)
5 Scapular Pull Ups + 5 Arch/Hollow Swing
C) 5 Rds For Time:
7 Dips
7 Pull Ups
14 Burpee
D) If time permits
2-3 Sets:
8-10 reps each
Single Arm Curl w/Iso Hold (https://www.youtube.com/watch?v=Dy8BFRIqPzg)
Banded Overhead Triceps Extension (https://www.youtube.com/watch?v=WTNjNMVFDB8)
Competition
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:
Power Clean + 5-4-3 Push Press
Standing Banded Foam Roll Thoracic Extension Internal/External Rotation x 10
4 Sets: (Every 90 Seconds)
Power Clean + 4 Push Jerk (focus on cycling these. Focus on good receiving in dip to transition to drive phase)
3 Sets:
Pause Clean (3 second pause in receiving position) + Clean + Pause Jerk (3 second pause in receiving position) @ 70-75%
3 Sets:
Clean & Jerk @ 80-90%
C) 5 Rds For Time:
7 Ring Muscle Up
21 Burpee
D) 3 Sets:
Weight Strict Supinated Grip Pull Ups x 3
Rest 15 Seconds
Drop Set Strict Unbroken Chest to Bar x 12-15 (Use band for assistance. Yes perform UB. Goal is to build strength and endurance through fuller ROM)
E) 2 Sets:
8-10 reps each Perform as a giant set
Single Arm Curl w/Iso Hold (https://www.youtube.com/watch?v=Dy8BFRIqPzg)
Triceps Push Ups
Bent Over Elbow on Knee Single Arm DB Curl
DB Skull Crushers (https://www.youtube.com/watch?v=IAHDkC6vJw4)