Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 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
For Time: (35 minute cap)
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Wall Ball
Toe to Bar
Double DB Deadlift 70/55
Sit Ups
*100m Run Between Sets
Competition
Metcon (No Measure)
A) 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) 3 Sets:
Overhead Squat @2111 x 8-6-4
Cross Banded YTA + Face Pull to External Rotation + Y Press x 5 each
4 Sets:
Deadlift x 7-5-3-1 (Build to RPE 7-8)
Barbell Floor Press w/chains x 10-8-6-4-2 (Build to RPE 6-7)
2-3 Sets:
20 Handstand weight shifts on box (https://vimeo.com/181500900/4da9c98a4c)
10 Medball candlestick roll ups
30 second false grip tuck hang bar (https://vimeo.com/181500357/85a284c854)
10 Candlestick roll up Pistols
30 second hang from climbing rope
5 Each lunge to handstand 1/2, 3/4 full (https://vimeo.com/181500695/e904e76bac)
10-20 Pistols For Quality
10-20 Wall Handstand Plate Up Downs
E) 5 Rds: (EMOM)
Minute 1 = 15-18/12- 14 Calorie Row (45 seconds)
Minute 2 = 12-15/9-12 Calorie Ski (45 seconds)
Minute 3 = 14-18/10-14 Calorie Bike (45 seconds)
Minute 4 = 3-8 Ring Muscle Up