Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Reps)

A)

Perform 30 seconds on each side of the following movements…

Station 1 – Banded Palloff Hold

Station 2 – Banded Lateral Walk

Station 3 – Single Leg Glute Bridge Hold

Station 4 – Side Plank Hold

Station 5 – Bulgarian Split Squat Roll Backs

B) 2 Sets:

Bent Over Double DB Rows @3011 x 8

Seated Banded Low Row x 30

Bent Over DB Lateral Raises x 15

C) 3 Sets:

In 4 Minutes Perform:

10 American KB Swing 70/55

400m Run

10 American KB Swing 70/55

In Remaining Time Perform:

AMRAP Wall Balls

Rest 90 Seconds

Competition

Metcon (AMRAP – Reps)

A) 2 Sets:

Perform 30 seconds on each side of the following movements…

Station 1 – Banded Palloff Hold

Station 2 – Banded Lateral Walk

Station 3 – Single Leg Glute Bridge Hold

Station 4 – Side Plank Hold

Station 5 – Dynamic Bulgarian Split Squat Jumps

B) 5 Sets: (Every 2 Minutes)

Block Clean + Jerk + Block Clean @ 80-90%

C) 4 Sets:

Back Squat

Set 1 – 5 @ 65-70%

Set 2 – 3 @ 75-80%

Set 3 – 1 @ 85-90%

Set 4 – Max Reps @ 75%

D) 3 Sets:

Supinated Grip Bent Over Row @5011 x 8

Seated Banded Low Row x 30

Bent Over DB Lateral Raises x 15

E) 4 Sets:

In 5 Minutes:

10 Axle Bar Power Clean 165/110

400m Run

10 Axle Bar Power Clean 165/110

In Remaining Time:

AMRAP Wall Balls

*Adjust accordingly, goal is to have at least 40 seconds to perform wall balls.

Rest 90 Seconds Between Sets