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

AMRAP in 7 Minutes

7 Toe to Bar

7 Power Snatch 75/55

7 Box Jump Overs

Rest 3 Minutes

For Time:

50/40 Calorie Row

40 Sit Ups

40 Single DB Shoulder to Overhead (20/20)

30 Sit Ups

30 Single DB Shoulder to Overhead

20 Sit Ups

20 Single DB Shoulder to Overhead

10 Sit Ups

10 Single DB Shoulder to Overhead

Competition

Metcon (No Measure)

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

Single Arm Overhead Squat @3111 x 6-8 each

Tempo GHD Sit Ups @21×1 x 10-15

B) 4 Sets:

2 Pause Back Squat + 3 Back Squat @ 65-75%

12/10 Calorie Row Sprint

Rest 90 Seconds

2 Sets:

12 Shoulders Elevated Barbell Hip Thrust

12 Supinated Grip Bent Over Row

24 Single Leg RDL (12/12)

2-3 Sets:

Practice 3-5 each

Rolling Medball Candlestick

Rolling Candlestick to Pistol

Pistol

Practice 5-10 of each:

Deep arching, deep breathing, straight leg TTB

https://vimeo.com/180776206/b9d87ba9ea

Bent knee fast, shallow arch TTB

https://vimeo.com/180988696/914a6c8ade

Hybrid TTB (straighten legs on way down to deeper arch but bend on way up)

https://vimeo.com/180988708/d8ca7f182d

Practice 3-5 reps of each

Ring Swing + Ground Supine Ring Y Pull Back

Ring Swing Pull Ups + Ground Supine Ring Y Pull Back to Transition

Ring Swing Y Pull Back

Ring Swing Y Pull Back to Transition (If don’t have

Every 5 Minutes

AMRAP in 3 Minutes

30/20 Calorie Bike

5 Sandbag Clean

In Remaining Time

AMRAP Box Facing Burpee Box Jump Overs

*Once you complete 50 Box Facing Burpee Box Jump Overs you’re done