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
Goblet Cossack Squat @2211 x 5
Alternating Single Leg V-Ups x 10 ea.
B) 5 Sets:: (Every 90 Seconds)
2 Position Snatch (Above knee, Floor) + Overhead Squat
C) 2 Sets: EMOM
Minute 1 – 30 seconds Max Bike or Rowing for calories
Minute 2 – 30 seconds Max Reps KB Swing to Goble Squat (https://www.youtube.com/watch?v=l_Iyvl07_sU)
Minute 3 – 30 seconds Max Reps Sit Ups
Minute 4 – Rest
Rest 1 Minute
5 Sets: (Every 3 minutes)
-Number of calories completed during 30 second max effort bike or row
-Number of KB Swing to Goblet Squat during 30 second max effort
-Number of Sit Ups completed during 30 second max effort
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
Single Arm Overhead Squat @3111 x 6-8 each
Alternating Single Leg V-Ups x 10 ea.
B) 3 Sets:
Overhead Squat @2111 x 8
4 Sets:
Deadlift x 5 (Build to RPE 6-7)
Bulgarian Single Leg DEADLIFT x 5 each
Cross Banded Face Pull to External Rotation + Y Press x 5
Cross Banded Face Pull x 5
Cross Banded T’s x 5
Reverse Banded Snow Angels x 5
Reverse Banded Blackburns x 5
C) 2 Sets:
10x jump to hollow->glide->arch
5 Medball Candlestick Roll Ups
10x jump to hollow->glide->arch->pull to hips
5 Candlestick Roll Ups
10x bar pull overs
https://vimeo.com/181499865/94c1d64ecc
* scaling:
https://vimeo.com/181499780/2e713fa05b
https://vimeo.com/181499761/b777a2bd2d
10 Rolling Pistols (5/5)
Bar Muscle Up + 2 Chest to Bar Pull Ups + 4 Toe to Bar x 3-5
*Scaling
2-3x (12-18 total reps) Small amplitude butterfly movement progressively bigger to CTB over 6 swings
(https://vimeo.com/180988749/4b672ec115)
3 rounds
15 Seconds bar hollow body hang
15 Seconds rest
15 Seconds L sit (parallettes)
15 Seconds rest
30 Seconds DB Curls
C) 4 Sets:
Running
400m mod/fast
200m easy
Rest 2min recovery walk
Then
4 Sets
200m mod/fast
100m easy