Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Banded Good Mornings x 15

Goblet Squat @ 3211 x 6-8

Tall Plank Lid Lateral Leg Slide x 10-15

B) 3 Sets: (Every 5 Minutes)

10 Pull Ups

8 Thrusters

20/15 Calorie Row/Bike

8 Thrusters

10 Pull Ups

C) 2-3 Sets:

Bulgarian Split Squat x 5-7 each

Single Arm DB Bent Over Row x 8-12 each

Plank Hold x 30-45 Seconds

Competition

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Banded Good Mornings x 15

Single Arm Overhead Squat @ 3211 x 6-8

Tall Plank Lid Lateral Leg Slide x 10-15

B) 3 Sets:

3 Tempo Muscle Clean + 3 Jerk Dip + 3 Jerk + 3 Shoulder Press in Split Position

4 Sets:

3 Position Clean (Above knee, below knee, floor) + 2 Jerks

*good by feel, work up to moderate weight

3 Sets:

Deadlift x 5-3-1 @ 70-80-90%

Bulgarian Deadlift x 6 each

Single Leg RDL x 8 each

3 Sets: (Every 5 minutes)

10 Chest to Bar Pull Ups

8 Thrusters 95/65

25/20 Calorie Row

8 Thrusters

10 Chest to Bar Pull Ups