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

4 Sets:

Overhead Squat or Front Squat x 4-3-2-1

Banded Pallof Press x 8 each

C) 3 Rds For Time:

200m Run

15 Overhead Squat 75/55 or Front Squat 95/65

15 Toe to Bar/Ring

Rest 5 Minutes

600m Run

30 Overhead Squat 75/55 or Front Squat 95/65

30 Toe to Bar/Ring

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:

Tempo Muscle Clean (3 Seconds to Hip) + 2 Front Squat

3 Sets:

Power Clean x 3

4 Sets:

Hang Clean (Hip/Mid Thigh) x 5 (Build to today’s 5 RM)

1 Set

Hang Clean (Hip/Mid Thigh) x 5 @90% of today’s 5RM

C) 3 Sets:

Barbell RDL x 10 (Build to 10RM)

Supine ring row x 6-8

D) 3 Rds:

21/15 Calorie Row

21 Overhead Squat 75/55

21 Toe to Bar

Rest 5 Minutes

For Time:

42/30 Calorie Row

42 Overhead Squat 75/55

42 Toe to Bsr

E) 3 Sets:

GH Raise x 4-8

Reverse Hyper x 8-12