Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 2 Sets:
Banded TKE x 15 each
Single Arm DB Upright Row x 8 each
8 Point Plank x 15-20 Seconds
Arch Hollow Swings x 5
Med Ball Vertical Toss x 5
B) 2 Sets:
AMRAP in 5 Minutes
300/250m Row or .5 mile Bike
9 Burpee
In Remaining Time AMRAP
5 Back Squat (From Rack) 205/135
7 Ring Dip
Rest 2 minutes Between Sets
Rest 3 Minutes
C) 2 Sets For Reps
AMRAP in 5 Minutes:
300/250m Row or .5 Mile
9 Burpee
In Remaining Time AMRAP :
12 DB Lunges (6/6)
9 Russian KB Swings 70/55
Rest 2 Minutes
Competition
Metcon (AMRAP – Rounds and Reps)
A) 2 Sets:
Banded TKE x 15 each
Single Arm DB Upright Row x 8 each
8 Point Plank x 15-20 Seconds
Arch Hollow Swings x 5
Med Ball Vertical Toss x 5
B) 2 Sets:
AMRAP in 5 Minutes
300/250m Row or .5 mile Bike
9 Burpee
In Remaining Time AMRAP
5 Back Squat (From Rack) 225/155
7 Ring Dip
Rest 2 minutes Between Sets
Rest 3 Minutes
C) 2 Sets For Reps
AMRAP in 5 Minutes:
300/250m Row or .5 Mile
9 Burpee
In Remaining Time AMRAP :
12 DB Lunges (6/6)
9 Russian KB Swings 70/55
Rest 2 Minutes
Quarter Final Athletes
Active Recovery Flow
30 Seconds Neck Rolls (R/L)
30 Seconds Shoulder Rolls (Forward/Backward)
30 Seconds Small Arm Circles (Forward/Backward)
30 Seconds Big Arm Circles (Forward/Backward)
30 Seconds Hip Circles (R/L)
30 Seconds Knee Circles (R/L)
30 Seconds Ankle Circles (Right Foot/Left Foot)
30 Seconds Calf Raises
1 minute Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1 Minute Lunge Elbow to the Floor
1 Minute Alternating Bodyweight RDLs
1 Minute Upward Dog to Downward Dog
1 Minute Alternating Calf Stretches (In Downward Dog Pose)
30 Seconds Alternating Leg V-Ups
30 Seconds Cat Cows
1 Minute Hip Bridges
Empty Barbell Option
Snatch Grip x 3-5 Reps Each Movement
High Hang Snatch Pulls
High hang Snatch High Pull
High Hang Muscle Snatch
Snatch Grip Feet Transfer 1/4, 1/2, full
Snatch Grip Sotts Press
Overhead Squat
Tall Snatch
Clean x 3-5 Reps Each Movement
High Hang Clean Pulls
High Hang Clean High Pulls
High Hang Muscle Clean
Tall Power Clean
Tall Clean
Zombie Front Squat
Front Squat
2 Second Pause Front Squat
1 1/4 Front Squat
10 Second Eccentric Front Squat