Surge Elite Performance & Fitness – CROSSFIT

Metcon (3 Rounds for reps)

A) 2 Sets:

Banded TKE Box Heel Taps x 12-15 each

Single Arm DB Upright Row @2111 x 8 each

KB Cossack Squat x 5 each

Single Arm Overhead March x 20 Steps Each

1 Set: (4 Minute Cap)

30 Single DB Lunge 50/35 (15/15)

25 V-Ups

21 Chest to Bar Pull Ups or 7 Bar Muscle Up

Rest 3 Minutes

1 Set: (4 Minute Cap)

40 Single DB Lunge 50/35 (20/20)

20 V-Ups

18 Chest to Bar Pull Ups or 5 Bar Muscle Up

Rest 3 Minutes

1 Set: (4 Minute Cap)

50 Single DB Lunge 50/35 (25/25)

15 V-ups

12 Chest to Bar Pull Ups or 3 Bar Muscle Ups

12 V-Ups

6 Chest to Bar Pull Ups or 1 Bar Muscle Up

Competition

Metcon (3 Rounds for 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)

Behind the Neck Snatch Grip Push Press + 2 Second Pause in Bottom Overhead Squat + Overhead Squat

Sets 1-2 = 3+2+1

Sets 3-4 = 2+1+1

C) 4 Sets: (Every 90 Seconds)

High Hang Snatch x 3

Sets 1-2 = 65%

Sets 3-4 = 70%

D) 5 Sets:

TnG Power Clean x 10-8-6-4-2

*Goal here is to work on barbell cycling. The loading isn’t necessarily the important part, however quality smooth movement is.

Rest 1 Minute Between Sets

E) 3 Sets:

Snatch Pulls x 3 @ 90%

F) 1 Set: (4 Minute Cap)

50 ft. Double DB Front Rack Walking Lunge 50/35

30 toes to bar

15 Bar Muscle Ups

Rest 3 Minutes

1 Set: (4 Minute Cap)

100 ft. Double DB Front Rack Walking Lunge 50/35

20 Toe to Bar

10 Bar Muscle Up

10 Toe to Bar

5 Bar Muscle Up

Rest 3 Minutes

1 Set: (4 Minute Cap)

150 ft Double DB Front Rack Walking Lunge 50/35

2 Sets:

10 toes to bar

5 Bar Muscle Ups