Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

3 sets:

Barbell Hip Thrusts @2112 x 8

Elevated KB Sumo Deadlift x 60 Seconds @1111

15 second Bike/Row Sprint

Rest 2 minutes

2-3 Sets:

Bent Over Double DB Rows @4011 x 8-10

Seated Banded Low Row x 20

Bent Over DB Lateral Raises x 15

E) 3-4 Sets:

AMRAP in 4 Minutes:

Option 1:

“Cindy”

5 Pull Ups

10 Push Ups

15 Squats

6 Double DB Front Rack Step Up 3/3

Option 2:

“Mary”

5 Strict Handstand Push Ups

10 Alternating Pistols

15 Pull Ups

6 Double DB Front Rack Step Ups 3/3

Rest 1 Minute and pick up where you left off

Metcon (AMRAP – Rounds and Reps)

A) 3 sets:

Barbell Hip Thrusts @2112 x 8

Sumo Deadlift @ 30-40% x 60 Seconds @1111

15 second Bike Sprint

Rest 2 minutes

B) 5 Sets: (Every 2 Minutes)

Block Clean + Jerk + Block Clean @ 75-85%

C) 9 Sets:

Back Squat

Set 1 – 5 @ 75%

Set 2 – 3 @ 80%

Set 3 – 1 @ 85%

Set 4 – 5 @ 80%

Set 5 – 3 @ 85%

Set 6 – 1 @ 90%

Set 7 – 5 @ 85%

Set 8 – 3 @ 90%

Set 9 – 1 @ 95%

Rest exactly 2 minutes between sets.

D) 3 Sets:

Prone Flat Bench Rows x 8-10 @ 2111

Bent Over DB Lateral Raises x 20

Rest 30 seconds

E) 4 Sets:

AMRAP in 4 Minutes:

5 Strict Handstand Push Ups

10 Alternating Pistols

15 Pull Ups

6 Double DB Box Step Up Overs 70/50 3/3

Rest 1 Minute and pick up where you left off