Tuesday, May 25, 2021 – Surge Athletics

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and 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 = 5 Reps @ 40%

Set 2 = 5 Reps @ 50%

Set 3 = 5 Reps @ 60%

Banded Face Pulls x 15

C) AMRAP in 20 Minutes:

200m Run

20 Strict Pull Ups

30 Push Ups

40 Air Squats

300m Run

15 Strict Pull Ups

25 Push Ups

35 Air Squats

400m Run

10 Strict Pull Ups

20 Push Ups

30 Air Squats

Competition

Metcon (AMRAP – Rounds and 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:

2 Behind the Neck Jerk + 1 Front Rack Jerk x 1

Banded Face Pulls x 15

C) 3 Sets:

10 DB Shoulder Press + 30 yard DB Overhead Carry @ 70-75% of 1RM DB Shoulder Press

Alternating from top Supinated Grip Double DB Bent Over Row x 10

D) With a weight vest perform:

AMRAP in 20 Minutes: