Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets: (Every 90 Seconds)

Shoulder Press x 6-5-4

*(If you’re going to perform split jerk, perform the shoulder press from a split position)

B) 3 Sets: (Every 90 Seconds)

Push Press x 5-4-3

C) 4 Sets: (Every 2 Minutes)

Split or Push Jerk 4-3-2-1

D) 3-5 Sets: (Depending on time)

AMRAP in 3 Minutes:

3 DB Power Clean

6 Push Ups

9 Air Squats

Rest 1 Minute

Competition

Metcon (AMRAP – Rounds and Reps)

A) 2 sets:

Narrow Stance Heels Elevated Squats x 8-10 @ 4011

(feet hip width apart elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)

Rest 15 seconds

Max Reps of Prone Lying Banded Leg Curls x 60 Seconds

Rest 30 seconds

20 second Bike Sprint

Rest 2 minutes

B) 6 Sets: (Every 90 Seconds)

Block Clean + Jerk @ 70-90%

C) 7 Sets:

Back Squat

Set 1 – 5 @ 60%

Set 2 – 3 @ 75%

Set 3 – 1 @ 85%

Set 4 – 3 @ 80%

Set 5 – 3 @ 85%

Set 6 – 2 @ 90%

Set 7 – 7 @ 75%

Rest exactly 2 minutes between sets.

D) 3 Sets:

20 DB Pull Overs

Rest 30 seconds

15 Single Arm DB High Pulls (Heavy)

Right Into:

30 Banded High Pulls

Rest 90 seconds

E) 5 Sets:

AMRAP in 3 Minutes:

3 Axle Power Clean 135/95

6 Push Ups

9 Air Squats

Rest 1 Minute Between Sets