Surge Elite Performance & Fitness – CROSSFIT

Metcon (3 Rounds for reps)

A) 1 Sets:

Bent Over Banded Row (https://www.youtube.com/watch?v=DgPGoJ7PM1k) x 10

Single Arm DB Upright Row x 12

Tempo Push Up w/3 second hold 2″ off the ground @ 2311 x 5

Scapular Pull Ups x 5

Arch/Hollow Swings x 5

Squat Jump x 5

B) 3 Sets: (Every 2 Minutes)

Push Press or Push Jerk

Set 1 = 3 Reps @ 75%

Set 2 = 3 Reps @ 85%

Set 3 = Max Reps @ 95%

(Shoot for 1+ Reps on the 3rd set. 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)

C) AMRAP in 7 Minutes

150m Run

7 Strict Pull Ups

Rest 3 Minute

AMRAP in 7 Minutes

150m Run

14 Push Ups

Rest 3 Minutes

AMRAP in 7 Minutes

150m Run

21 Air Squats

Competition

Metcon (3 Rounds for reps)

A) 1 Sets:

Bent Over Banded Row (https://www.youtube.com/watch?v=DgPGoJ7PM1k) x 10

Single Arm DB Upright Row x 12

Tempo Push Up w/3 second hold 2″ off the ground @ 2311 x 5

Scapular Pull Ups x 5

Arch/Hollow Swings x 5

Squat Jump x 5

B) 2 Sets:

2 Jerk Balance + 3 Shoulder Press in Split Position

Banded Pull Overs on Medball x 8-10 (https://www.youtube.com/watch?v=b6-u6cFUJLQ)

5 Sets: (Every 2 minutes)

Behind the Neck Jerk x 1 (Build to today’s heavy single)

C) 3 Sets:

DB Shoulder Press x 10 @ 70-75% of 1RM DB Shoulder Press

Supinated Grip Double DB Bent Over Row x 12

D) With a weight vest perform:

AMRAP in 7 Minutes

150m Run

7 Strict Pull Ups

Rest 3 Minute

AMRAP in 7 Minutes

150m Run

14 Push Ups

Rest 3 Minutes

AMRAP in 7 Minutes

150m Run

21 Air Squats