Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Bent Over DB/Plate Cuban Press x 5 (https://www.youtube.com/watch?v=2OnF9_7EH6o)

Banded Lateral Steps x 10

Scapular Pull Ups x 5

Banded Good Mornings x 10

Bent Over Lateral Raise x 15

Russian KB Swing x 10

Overhead Medball Slam x 5

B) “Lindaish”

AMRAP in 12 Minutes

5-4-3-2-1 Deadlift @ 1.5 Bodyweight or Double DB Deadlift

5-4-3-2-1 Bench Press @ BW or DB Floor Press

5-4-3-2-1 Power Clean @75% BW or DB Power Clean

C) 2-3 Sets: (If time permits)

Single Arm Overhead Hold w/Band Around Feet March x 10 each (https://www.youtube.com/watch?v=so-yij9JKN8)

Barbell Hip Thrusts x 10

Double KB Front Rack Hold x 30 Seconds

Competition

Metcon (Time)

A) 2 Sets:

Bent Over DB/Plate Cuban Press x 5 (https://www.youtube.com/watch?v=2OnF9_7EH6o)

Banded Lateral Steps x 10

Scapular Pull Ups x 5

Banded Good Mornings x 10

Bent Over Lateral Raise x 15

Russian KB Swing x 10

Overhead Medball Slam x 5

B) “Linda”

10-1 For Time

Deadlift @1.5 Bodyweight

Bench Press @ BW

Clean @75% BW

C) 3-5 Sets:

100 ft. Single Arm Overhead Carry

10 Deadbugs

100 ft. Bear Hug Sandbag Carry or Double KB Front Rack Carry