Surge Elite Performance & Fitness – CROSSFIT

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)

Band Pull a Parts x 15

B) 3 Sets:

Overhead Squat or Front Squat @ 2111 x 5

C) For Time:

27-21-15-9 Wall Balls

15-12-9-6 Bench Press 155/105

27-21-15-9 Russian KB Swing

Competition

Metcon (Calories)

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)

Band Pull a Parts x 20

B) For Time:

50 Strict Handstand Push Ups

C) 3 Sets: (Every 90 Seconds)

3 Drop Snatch + 3 Snatch Grip Sotts Press

D) 6 Sets: (Every 90 Seconds)

Power Snatch + Snatch Balance + Snatch

Sets 1-2 = 70%

Sets 3-4 = 73-75%

Sets 5-6 = 75-78%

E) 3 Sets: (Barbell Cycling)

3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk

*Goal is all reps touch and go.

Weight here isn’t the main focus, movement quality is.

F) 3 Sets:

Deficit Snatch Deadlift x 4 @ 105% of Snatch

G) 4 Sets:

AMRAP in 3 minutes

2 Sets

6-8 Push Up

4 Burpee to 6″ Touch

6-8 Push Ups

14 Wall Balls

In Remaining Time AMRAP:

Row or Bike For Calories

*Rest 1 Minute Between Sets

*Intent is to have 1+ Minutes left to row each set, adjust accordingly. Make push ups and burpees legit. Goal with those to movements is to fatigue triceps and shoulders for wall balls, so make them challenging.