Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

1 minute jump rope alternating feet

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 6 (Use the same weight for all 3 sets. Use a weight that is a 5-6 RPE)

Strict Hanging Knee Raise @2112 x 10-15

C) 3-4 Sets:

200m Run or 250m Row or .4 Mile Bike

30 Wall Balls

20 Pull Ups

15 Sit Ups

200m Run

Rest 2 Minutes

*Goal is to finish each set around 4 minutes, scale accordingly.

Competition

Metcon (Time)

A) 2 Sets:

1 minute jump rope alternating feet

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) 4 Sets: (Every 90 Seconds)

Snatch Push Press + Overhead Squat + Snatch Balance

Sets 1-2 = 3+2+1 @ 70-75%

Sets 3-4 = 2+1+1 @75-80% 1 RM Snatch

C) 5 Sets: (Every 2 Minutes)

2 Hang Snatch (Above Knee) + 1 Snatch @ 70-75%

D) 3 Sets: (Barbell Cycling)

Snatch Pulls x 4 @ 100% of Snatch

E) 3-4 Sets:

250m Row

35 Wall Balls

25 Pull Ups

15 GHD Sit Ups

200m Run

Rest 2 Minutes