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 12-9-6 each

Seated Banded High Elbow Row x 20

Barbell Hip Thrusts x 9-7-5

Banded Good Mornings x 20

Banded Triceps Push Downs x 15-20

For Time:

3 Rds

400m Run

12 Toe to Bar

21 Sit Ups

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) 4 Sets: (Every 2 Minutes)

3 Behind the Neck Snatch Grip Push Press + Snatch Balance

Sets 1-2 = 3 SPP + 2 SB @70%

Sets 3-4 = 2 SPP + 1 SB @75%

C) 4 Sets: (Every 90 Seconds)

Snatch High Pull + Power Snatch + Snatch@ 70-73%

D) 3 Sets: (Barbell Cycling Practice)

Power Clean + Push Jerk x 8

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

E) 3 Sets:

3 Snatch Deadlift + 5 Snatch Shrugs @105%(https://www.youtube.com/watch?v=G51D43g9bC8&ab_channel=CatalystAthletics)

3 Rds For Time:

400m Run

12 Bar Muscle Up

21 GHD Sit Ups

G) 1 Set

100 Seated Banded Hamstring Curl