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 6
Bent Over Supinated Grip Barbell Row x 6
*Perform all 3 sets at the same weight. Loading for this 1st week should be moderate. RPE 6-7
C) 10 Rds For Time:
3 Power Clean & Jerk 135/95
3 Bar Facing Burpee
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) 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
C) 6 Minutes
Build to today’s 1 RM Push Press
6 Minutes
Build to today’s 1 RM Jerk
D) 4 Sets:
Hang Power Clean + Jerk + Power Clean @ 70-80%
E) 10 Rds For Time:
3 Power Clean & Jerk 135/95
3 Bar Facing Burpee
F) 2-3 Sets:
Lean Away Ring Pull Up @2112 x 6-10
Banded Triple Threat x 8
EZ Bar Overhead Triceps Extensions x 12-15
Strict Toe to Bar @2111 x max reps