Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

A) 2 Sets:

Foam Roller Serratus Wall Slide x 5

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 8 (Use the same weight for all 3 sets. Use the same weight as last week)

Strict Wt. Hanging Knee Raise @2112 x 10-15

C) 4 Sets: EMOM

Minute 1 = 8-16 DB Step Ups

Minute 2 = 8-12 Bar Facing Burpee

Minute 3 = 3-5 Ring Muscle Up or 6-10 Dips

Minute 4 = 12-20 Alternating DB Snatch 50/35

Minute 5 = Rest

Competition

Metcon (No Measure)

A) 2 Sets:

Foam Roller Serratus Wall Slide x 5

Banded TKE x 15 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Jump Squats x 5

B) 4 Sets:

Snatch Balance + Snatch Push Press + Snatch Balance

Sets 1-2 = 1+3+1 @ 75%

Sets 3-4 = 1+2+1 @ 80%

C) 5 Sets:

Snatch Pull + Snatch + Snatch Pull

Sets 1-2 = @ 73-78%

Sets 3-5 = @ 78-83%

D) 3 Sets: (Barbell Cycling)

TnG Squat Clean Thruster x 10

*Rest 2 Minutes Between Sets

E) 3 Sets:

3 Snatch Deadlift + 3 Snatch Shrugs @110%

F) 4 Sets: EMOM

Minute 1 = 10-16 DB Step Ups

Minute 2 = 8-12 Bar Facing Burpee

Minute 3 = 5-10 Toe to Ring + 3-5 Ring Muscle Up

Minute 4 = 12-20 Alternating DB Snatch 50/35

Minute 5 = Rest