Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
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)
Seated Banded Hamstring Curls x 20 (https://www.youtube.com/watch?v=0Jyb9AJIWGc)
Top Dip Support Hold + Bottom Dip Hold x 5-10 Seconds (If unable to perform dip, perform top and bottom push up position)
4 Sets: (Time Dependent)
Single Arm Bent Over DB Row x 9-7-5-15 each
Seated Banded High Elbow Row x 20
Barbell Hip Thrusts x 7-5-3-15
Banded Good Mornings x 20
Banded Triceps Push Downs x 15-20
AMRAP in 5 Minutes
10 Russian KB Swings
10 Split Squat Switch (5/5)
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)
Seated Banded Hamstring Curls x 20 (https://www.youtube.com/watch?v=0Jyb9AJIWGc)
Top Ring Support Hold + Bottom Ring Dip Hold x 5-10 Seconds
B) 4 Sets: (Every 2 Minutes)
Snatch Balance x 3-3-2-2 @ 70-75%
C) 4 Sets: (Every 90 Seconds)
Power Snatch + Snatch @ 70%
D) 3 Sets:
3 Snatch Deadlift @ 100%
E) 2 Sets:
Prone Flat Bench 3 Position Multi Grip Bar Row x 6 each
Supinated Grip Inverted Barbell Row @2112 x 6-8
AMRAP In 12 Minutes
40/30 Calorie Ski
In Remaining Time
8 Chest to Bar Pull Up
8 GHD Sit Up
8 Thruster 105/70