Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

Banded TKE Box Heel Taps x 8-10 each

Single Arm DB Upright Row @2111 x 8 each

KB Cossack Squat x 5 each

Single Arm Overhead March x 20 Steps Each

B) 2-3 Sets: (Time Dependent)

Single Arm Bent Over DB Row x 15-12-9 each

Barbell Hip Thrusts x 12-9-6

Double KB Farmers carry x 60 yards or 45-60 Seconds March

For Time:

3 Rds

400m Run

15 Pull Ups

12 Double DB Front Squat 50/35

9 Burpee

6 Double DB Lunge suitcase hold (Each)

Competition

Metcon (Time)

A) 2 Sets:

Banded TKE Box Heel Taps x 8-10 each

Single Arm DB Upright Row @2111 x 8 each

KB Cossack Squat x 5 each

Single Arm Overhead March x 20 Steps Each

B) 3 Sets: (Every 2 Minutes)

3 Behind the Neck Snatch Grip Shoulder Press + 1 Tempo Overhead Squat @3311 + 3 Drop Snatch

C) 4 Sets: (Every 90 Seconds)

3 Position Hang Snatch (High Hang, Just Below Knee, 1″ off ground)

Sets 1-2 = 70%

Sets 3-4 = 73%

D) 4 Sets: (Barbell Cycling Practice)

Power Clean + Hang Power Clean + Power Clean + Hang Power Clean

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

E) 3 Sets:

2 Snatch Deadlift + 2 Snatch Pulls @ 95%

For Time:

3 Rds

400m Run

15 Chest to Bar Pull Ups

12 Double KB Front Squat 70/55

9 Burpee over Parallette

6 Double KB Lunge Suitcase hold (Each)