Surge Elite Performance & Fitness – CROSSFIT
Metcon (Distance)
A) 2 Sets:
1 Minute Jump Rope (no shoes)
8 Point Plank x 15-20 Seconds
Heels Elevated Hamstring Curls x 10-15 (https://www.youtube.com/watch?v=t5htLdxEKx0)
PVC Overhead Squat x 5
B) 3 Sets:
Overhead Squat @ 2111 x 5
C) 3-4 Sets:
10 Box Jump or Step Ups
Alternating DB Z Press x 5 each
Block Deadlift x 8-7-6-5 (Building)
2 Minutes Row or Bike (Goal to increase distance each set
Rest 3 Minutes
Competition
Metcon (Time)
A) 2 Sets:
1 Minute Jump Rope (no shoes)
8 Point Plank x 15-20 Seconds
Heels Elevated Hamstring Curls x 10-15 (https://www.youtube.com/watch?v=t5htLdxEKx0)
Reverse Hypers x 12-15
Empty Bar Overhead Squat x 5
B) 3 Sets: (Every 90 Seconds)
3 High Hang Muscle Snatch + 3 Drop Snatch + 3 Snatch Grip Sotts Press
C) 5 Sets: (Every 90 Seconds)
Snatch Deadlift to Mid Thigh + Power Snatch to Parallel + Snatch
Sets 1-2 = 70-73%
Sets 3-5 = 73-77%
D) 3 Sets: (Barbell Cycling)
Power Clean + Hang Squat Clean
Rest 2 Minutes
Set 1 = 1+1 x 4
Set 2 = 1+1 x 3
Set 3 = 1+1 x 2
*weight here isn’t the main focus, movement quality is.
E) 3 Sets:
2 Snatch Deadlift + 2 Snatch Pull x @ 100% of Snatch
3-4 Sets: EMOM
Minute 1 = Row 15-18/10-14 Calorie
Minute 2 = 15 GHD Sit Up
Minute 3 = Bike 17-20/12-14 Calorie
Minute 4 = AMRAP in 30 Seconds Deadlift 225/155
Minute 5 = Rest