Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Reps)

A) 2 Sets:

Banded Scapular Push Up (Focus on Protraction of the Shoulder blades)(https://www.youtube.com/watch?v=JC7dwLJ8MsU)

Banded TKE x 15 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Jump Squats x 5

B) 3 Sets:

5 DB Renegade Row Each

7 Double DB Shoulder to Overhead

9 Double DB Front Squat

2 Minute Row/Bike form Distance (Goal to increase distance each round)

Rest 2 minutes

Use 20-30% of body weight in each hand. Goal to perform each set unbroken.

Rest 3 Minutes

C) 4 Sets For Reps

15 KB Swings 70/55

20 Sit Ups

1 Minute Max Reps 10 yard shuttle *Forward run down, backward run back. Goal to increase number of shuttle runs performed each set)

Rest 2 Minutes

Competition

Metcon (No Measure)

A) 2 Sets:

Banded Scapular Push Up (Focus on Protraction of the Shoulder blades)(https://www.youtube.com/watch?v=JC7dwLJ8MsU)

Banded TKE x 15 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Jump Squats x 5

B) 4 Sets: (Every 90 Seconds)

Snatch Balance

Sets 1-2 = 3 @ 70-75%

Sets 3-4 = 2 @ 75-80%

C) 4 Sets: (Every 90 Seconds)

Power Snatch

Sets 1-2 = @ 70-75%

D) Barbell Cycling

3 Sets (Every 45 Seconds)

6-8 TnG Power Clean & Jerks 115/80

Rest 1 Minute

3 Sets (Every 45 Seconds)

5 TnG Power Clean & Jerks 135/95

Rest 1 Minute

3 Sets (Every 45 Seconds)

4-6 TnG Power Clean & Jerks 155/105

E) 3 Sets:

Snatch Deadlift x 3 @110%

F) 4 Sets: EMOM

Minute 1 = 45 Seconds Row For Calories

Minute 2 = 45 Seconds 10 yard shuttle run

Minute 3 = 1 Minute Bike for Calories

Minute 4 = Rest