Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

2 Sets:

Prone Blackburns x 5

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

PVC Overhead Squat @3111 x 6-8 each

B) 2 sets

4-8 Muscle Ups

8 DB Incline Bench Press

4-8 Muscle Ups

16 DB Flat Bench Press

4-8 Muscle Ups

32 DB Slight Decline DB Bench Press

*Your choice bar or ring muscle up. Perform bench press as drop sets in weight.

C) 3 Sets:

Prone Flat Bench Barbell Row x 10 (Build to today’s 10RM)

1 Set:

Prone Flat Bench Barbell Row x 10 @90% of today’s 10RM)

D) 3 Sets:

Alternating V-Up + Alternating Bicycle Crunch x 8-10

Reverse Hypers x 15-20

E) Run

2 Sets:

300m fast

45sec rest

Rest 3 minutes

2 Sets:

200m fast

200m jog (sub 1min)

Rest 3 minutes

2 Sets:

200m fast

200m walk (sub 2min)

Metcon (Time)

2 Sets:

Prone Blackburns x 5

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

PVC Overhead Squat @3111 x 6-8 each

B) 4 Sets:

3 Position Power Snatch + Overhead Squat + Snatch

C) 2 Sets:

Set 1 =

1000/800m Row

80 Air Squat

60 Plate Ground to Overhead

400m Run

Rest 3 Minutes

Set 2 =

40 Reverse V-Up

60 Russian KB Swing

80 Mountain Climber

1000m Run