Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
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 Cossack Squat @2211 x 5
Alternating Single Leg V-Ups x 10 ea.
A1) 8 Sets:: (Every 90 Seconds)
4 Over Bar Burpee
2 Position Snatch (Above knee, Floor)
Rest 3 Minutes
AMRAP in 11 Minutes
6 Single DB Hang Clean & Jerk each
9 Single Arm DB Chainsaw Row each (https://www.youtube.com/watch?v=hqXj_E6E7NA)
12 Feet Anchored Weighted Sit Ups
24 Double Unders
*Choose weight, let it be moderate to heavy. Ideally use the same weight for all 3 weighted movements.
Competition
Metcon (No Measure)
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 Cossack Squat @2211 x 5
Alternating Single Leg V-Ups x 10 ea.
B) Trap Bar Deadlift (Every 2 Minutes)
Set 1 = 3 reps @ 75%
Set 2 = 2 reps @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 3 reps @ 80%
Set 5 = 2 reps @ 85%
Set 6 = 1 rep @ 90%
2 Sets:
Nordic Drops x 5-7
Reverse Hypers x 15
C) 2-3 rounds not for time
Handstand walk 40 feet
OR
60 Handstand weight shifts facing wall
https://vimeo.com/181500923/3620929fc6
10 ring straddle up
https://vimeo.com/191244751/71120caa42
* scale by pulling as high as possible and lowering slowly or using spotter
25 hollow rocks
https://vimeo.com/183122639/34a2da7687
5x butterfly movement progressing from small circle to full butterfly pull up over 5 reps
10 alternating TTB/ KTE
https://vimeo.com/191243910/ebe098a45b
D) 5 Sets:
Bike .8/.6 Mile Fast
Rest 1 Minute
Bike .8/.6 Mile Fast
Rest 2 Minutes