Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

A) 7 Sets: (EMOM)

Minute 1 = 1 Rd of DT @ 115/75

Minute 2 = 50 Double Unders

Minute 3 = 15/12 Calorie Row/Bike

*DT =

12 Deadlift

9 Hang Clean

6 Push Jerk

B) 3 Sets:

15 Barbell or DB Hip Thrusts

200m Double KB/DB Farmers Carry

*Farmers Carry = 0-100m – LT KB/DB Suitcase Carry, RT KB/DB Overhead Carry.

100-200m – LT KB/DB Overhead Carry, RT KB/DB Suitcase Carry

Competition

Metcon (No Measure)

A) 4 Sets:

Strict Pull Ups x 6-5-4-3

Seated Elbow on Knee External Rotation x 8 each

Band Pull a Parts x 15

Ab Roll Out x 6-8 (Slow and controlled)

B) 7 Sets: (EMOM)

Minute 1 = 1 Rd of DT @115-135/75-95

Minute 2 = 50 Double Unders

Minute 3 = 15/12 Calorie Row/Bike

C) 3 Sets:

15 Barbell or DB Hip Thrusts

200m Double KB/DB Farmers Carry

*Farmers Carry = 0-100m – LT KB/DB Suitcase Carry, RT KB/DB Overhead Carry.

100-200m – LT KB/DB Overhead Carry, RT KB/DB Suitcase Carry