Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

20 seconds of Banded Palloff Hold LT

20 seconds of Banded Palloff Hold RT

30 seconds of Banded Lateral Steps LT

30 seconds of Banded Lateral Walk RT

30 seconds of Side Plank LT

30 seconds of Side Plank RT

20 seconds of Dynamic Bulgarian Split Squat Roll Backs LT

20 seconds of Dynamic Bulgarian Split Squat Roll Backs RT

3 Sets:

Strict Lean Away Pull Ups @ 4111 x 4-6

Banded Straight Arm Pull Downs @1111 x 15

For Time:

Buy In:

32 Toe to Bar

Into:

80-60-40-20 Double Unders

10-20-30-40 Single Arm Overhead Reverse Lunges

Cash Out:

16 Toe to Bar

Metcon (Time)

A) 2 Sets:

20 seconds of Banded Palloff Hold LT

20 seconds of Banded Palloff Hold RT

30 seconds of Banded Lateral Steps LT

30 seconds of Banded Lateral Walk RT

30 seconds of Single Leg Prone GHD Plank LT

30 seconds of Single Leg Prone GHD Plank RT

20 seconds of Dynamic Bulgarian Split Squat Jumps LT

20 seconds of Dynamic Bulgarian Split Squat Jumps RT

B) 3 Sets: (Every 90 Seconds)

Block Clean Pull + Block Muscle Clean + Push Press + Power Clean + Jerk (Building)

Into:

3 Sets: (Every 2 Minutes)

Block Power Clean + Clean + Jerk (Building)

Into:

5 Sets: (Every 2:30)

Clean & Jerk (Build to today’s 1 RM)

B) 4 Sets:

Strict Lean Away Ring Pull Ups @ 4111 x 4-6

Banded Straight Arm Pull Downs @1111 x 15

C) 3 Sets:

Barbell Hip Thrusts x 8 @ 2112

Right Into:

Barbell Hip Thrust Iso Hold x 15-30 seconds

(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

Rest 2 minutes

D) For Time:

Buy In:

32 Toe to Bar

Into:

80-60-40-20 Double Unders

10-20-30-40 Single Arm Overhead Reverse Lunges

Cash Out:

16 Toe to Bar