Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

Iso YTW Hold x 15 Seconds Each

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

Reverse V-Ups x 10-15

3 Sets:

3 Minutes on/1:30 Rest

25/18 Calorie Row/Bike

6 Wall Walk

In Remaining Time:

AMRAP Wall Ball

Rest 5 Minutes:

For Time:

75 KB Swing 70/55

*EMOM including 0:00 perform 9 Toe to Bar

Competition

Metcon (No Measure)

A) 2 Sets:

Iso YTW Hold x 15 Seconds Each

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

Reverse V-Ups x 10-15

B) 3 Sets:

Overhead Squat @2111 x 8

4 Sets:

Deadlift x 12-8-6-4 (Build to RPE 6-7)

Barbell Floor Press x 12-8-6-4 (Build to RPE 6-7)

Cross Banded Face Pull to External Rotation + Y Press x 6-8

D) 2-3 Sets:

10x kipping HSPU -> 3sec handstand hold -> fast lower (focus on fast eccentric and control)

https://vimeo.com/191320060/eeeec6b500

20-30 second hang from climbing rope

10x jack knife kipping HSPU

https://vimeo.com/191319533/04d9bc6121

Barbell Pendlay Row x 12

10x butterfly ring dips

https://vimeo.com/180772089/1d7b9328b4

Optional if you finish and feel good

accumulate 150-200 ft. handstand walking

E) 5 Rds: (EMOM)

Minute 1 = 15/11 Calorie Row (45 seconds)

Minute 2 = 12/9 Calorie Ski (45 seconds)

Minute 3 = 14/10 Calorie Bike (45 seconds)

Minute 4 = 15 Toe to Ring

F) 1 Set

30 Tempo GHD BACK EXTENSION @3131