Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

A) 2 Sets:

Banded Triple Threat x 5 (Standing face pull to external rotation to overhead press)

Banded TKE x 15 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Jump Squats x 5

B) 3 Sets: (Every 2:30)

Tempo Front Squat or Double DB Front Squat @2111 x 7 (Use the same weight for all 3 sets. Use the same weight as last week)

Strict Hanging Knee Raise @2112 x 10-15

C) 4 Sets: (EMOM)

Minute 1 = 15-18/12-15 Calorie Row or Bike

Minute 2 = 20-25 Wall Balls

Minute 3 = 3-5 Bar Muscle Ups/6-12 Chest to Bar Pull Ups

Minute 4 = 5-10 Stone/Sandbag to Shoulder or DB Power Clean

Competition

Metcon (No Measure)

A) 2 Sets:

Banded Triple Threat x 5 (Standing face pull to external rotation to overhead press)

Banded TKE x 15 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Jump Squats x 5

B) 3 Sets:

3 Strict Muscle Snatch (No Dip) + 3 Snatch Drop (1/4, 1/2, Full) + 3 Sots Press

C) 5 Sets:

Pause Power Snatch (2 Second pause in receiving position) into Overhead Squat + Snatch

4 Sets: (Every 90 Seconds)

Snatch Push Press + Overhead Squat + Snatch Balance

Sets 1-2 = @ 73-78%

Sets 3-4 = @ 78-83%

D) 3 Sets: (Barbell Cycling)

Hang Clean + Hang Cluster

Set 1 = 1+1 x 4

Set 2 = 1+1 x 3

Set 3 = 1+1 = 2

*Rest 2 Minutes Between Sets

E) 3 Sets:

3 No Touch Snatch Deadlift + No Touch Snatch Pull @ 100% of Snatch (Do not touch the ground during all 4 reps, bring bar 2″ off ground)

F) 4 Sets: EMOM

Minute 1 = 20/15 Calorie Row

Minute 2 = 25 Wall Ball

Minute 3 = 5-10 Bar Muscle Up

Minute 4 = 5-10 Sandbag/Stone to Shoulder