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)

PVC Zombie Squat x 5

PVC Overhead Squat x 5

B) 3 Sets:

Overhead Squat @ 2111 x 6

C) 4 Sets:

Hang Power Clean + Front Squat + Hang Squat Clean

For Time:

400m Run

50 Double Unders

25 Handstand Push Ups or 12 Shoot Throughs

20 Deadlifts 275/205

25 Handstand Push ups or 12 Shoot Throughs

50 Double Unders

400m Run

Competition

Metcon (Time)

A) 2 Sets:

Banded Spanish Squat x 10-15 (https://www.youtube.com/watch?v=Yr4VIVYWp10)

Supine Alternating High Elbow and Low Elbow Ring Row x 10-12 (5-6 each)

Heels Elevated Hamstring Curls x 10-15 (https://www.youtube.com/watch?v=t5htLdxEKx0)

Top Ring Support Hold + Bottom Ring Dip Hold x 5-10 Seconds

B) 4 Sets: (Every 2 Minutes)

Behind the Neck Snatch Grip Push Press + Overhead Squat + Snatch Balance

Sets: 1-2 = 3+2+1 @73%

Sets 3-4 = 2+1+1 @78%

C) 5 Sets: (Every 90 Seconds)

2 Hang Snatch (above knee) + 1 Snatch

Sets 1-2 = 70-73%

Sets 3-5 = 73-75%

D) 3 Sets: (Barbell Cycling)

TnG Power Clean x 10 (Unbroken)

Rest 90 Seconds

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

E) 3 Sets:

Snatch Pull x 4 @ 100% of Snatch

For Time:

600m Run

50 Double Unders

30 Strict Handstand Push Ups

20 Deadlifts 315/225

30 Strict Handstand Push Ups

50 Double Unders

600m Run