Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Scapular Pull Ups x 5

Arch/Hollow Swings x 5

Banded Good Mornings x 10

Band Pull a Parts x 15

Banded Pass Through x 5

Banded Overhead Squat x 5

8 Point Plank x 15-20 Seconds

B) 5 Sets:

Overhead Squat or Front Squat @ 2111 x 5-4-3-2-1

AMRAP in 14 Minutes:

3-6-9 Bar Muscle Up or Pull Ups

4-8-12 Deadlift 205/135

5-10-15 Toe to Bar/Ring or Sit Ups

6-12-18 Air Squat

*Complete the 3 rounds and then restart from the beginning.

Competition

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Scapular Pull Ups x 5

Arch/Hollow Swings x 5

Banded Good Mornings x 10

Band Pull a Parts x 15

Banded Pass Through x 5

Banded Overhead Squat x 5

8 Point Plank x 15-20 Seconds

B) 5 Sets:

Overhead Squat x 5-4-3-2-1

*Build to today’s heavy single

C) 4 Sets: (Every 90 Seconds)

Power Snatch x 2

*Use moderate load for the day. Goal is smooth movement and sound technique

D) 3 Sets:

Deficit Snatch Deadlift x 3 @ 90% of Snatch

E) AMRAP in 14 Minutes:

3-6-9 Bar Muscle Up

4-8-12 Deadlift 225/155

5-10-15 GHD Sit Up/Toe to Bar

6-12-18 Air Squat

*Complete the 3 rounds and then restart from the beginning.