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

Single Arm Overhead Squat @ 3211 x 6-8

Tall Plank Lid Lateral Leg Slide x 10-15

B) 3 Sets: (Every 5 minutes)

12/9 Calorie Row

7 DB Thruster 50/35

14 Toe to Bar

7 DB Thruster

12/9 Calorie Row

C) 2-3 Sets:

Bulgarian Split Squat x 5-7 each

Single Arm DB Bent Over Row x 8-12 each

Side 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) 2 Sets:

Muscle Clean + 2 Tall Clean

3 Sets:

Power Clean x 3

4 Sets:

Hang Clean (at Knee) x 3 (Build to today’s 3 RM)

1 Set

Hang Clean (at knee) x 3 @90% of today’s 3RM

C) 3 Sets:

5 Clean Grip RDL x 5 (Build to 5RM) + 5 Hang Clean Power Shrugs

Supine ring row x 6-8

3 Sets: (Every 5 minutes)

14/11 Calorie Row

9 DB Thruster

18 Toe to Bar

9 DB Thruster

14/11 Calorie Row