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

Hand to Hand Russian KB Swings x 10

Wall Ball For Height x 8-10

Alternating Reverse V-Up + Reverse Knee to Elbow x 10

B) 3 Sets: (Every 5 minutes)

10 Thrusters

12 Toe To Bar

18/14 Calorie Row

12 Pull Ups

10 Thrusters

C) 2-3 Sets:

Bulgarian Split Squat x 5-7 each

Single Arm DB Bent Over Row x 8-12 each

Single Leg DB RDL x 6-8 each

Russian Twist x 20

Competition

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Hand to Hand Russian KB Swings x 10

Single Arm Overhead Squat @ 3211 x 6-8

Alternating Reverse V-Up + Reverse Knee to Elbow x 10

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)

10 Thrusters 95/65

12 Toe To Bar

22/16 Calorie Row

12 Chest to Bar Pull Ups

10 Thrusters

*Rx+ Challenge: With each successful round add 2 reps to the thrusters, toe to bar and pull ups. Round 2 = 12, 14, 22/16, 14, 12. Round 3 = 14, 16, 22/16, 16, 14