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