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 Squat @2211 x 5
Alternating Single Leg V-Ups x 10 ea.
B) 4 Rds:
Barbell/DB Complex (Build each set)
5 Deadlift
5 Hang Power Clean
5 Front Rack Reverse Lunge ea.
Max Calorie Row/Bike in 1 Minute (Goal is to INCREASE Calories and Weight each set)
Rest 2 Minutes Between Sets
Rest 5 Minute
C) For Time
40-30-20-10
Wall Ball
50 ft. DB Bear Crawl (https://www.youtube.com/watch?v=9rhNMNVWID8)
*Perform 30 Seconds Hanging Knee Tuck Hold between after each set
Competition
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 Squat @2211 x 5
Alternating Single Leg V-Ups x 10 ea.
B) Power Clean & Jerk (Every 90 Seconds)
Set 1 = 3 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
rest 2:00 *
Set 4 = 3 reps @ 75%
Set 5 = 2 reps @ 80%
Set 6 = 1 rep @ 80%
rest 2:00 *
Set 8 = 1 rep @80+%
rest 1:00 *
Set 8 = 1 rep @80+%
C) 3 rounds, not for time. Form, not fatigue focus
10X Tuck to handstand https://vimeo.com/192344354/01a9e25c36
10X low rings pull back to turn over drill https://vimeo.com/191243913/36b77a4ec7
* the key is to practice making your body rise and keeping tension on the rings with pulling back with straight arms BEFORE your try and sit forward over the rings
3 x Butterfly movement increase amplitude over 5 swings to full pull up (https://vimeo.com/180988725/2fa7c73f72)
Accumulate 1 minute bottom of the ring dip hold (https://vimeo.com/192071847/5536210993)
1-2x attempt free standing handstand as long as possible (if unable to hold for at least 10-15 Seconds perform hold perpendicular to wall)
D) 3 Sets
Row
375m fast,
375m recovery pull,
750m fast, 15sec rest,
-100m walk b/t sets-
*Score Slowest 750m Time