Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 1 Sets:

Banded TKE x 10

Banded Spanish Squat x 10 ( https://www.youtube.com/watch?v=qrBEigyHW4k)

Ring YTW x 6 each

Supine Reverse Plank x 10

Medball Overhead Slam x 10

4 Sets: (Alternate Movements Every 2 Minutes)

Station 1 = 3 Position Power Clean (Above knee, at knee, floor)

Station 2 = 2 Shoulder Press + 3 Push Press + 4 Push Jerk

AMRAP in 15 Minutes:

2 Sandbag/Slamball to Shoulder or 2 Barbell Power Clean

4 Ring Muscle Ups or 4 Burpee Pull Ups

8 KB Swings

12 Pistols or Alternating Lunge (6/6)

Competition

Metcon (AMRAP – Rounds and Reps)

A) 1 Sets:

Banded TKE x 10

Banded Spanish Squat x 10 ( https://www.youtube.com/watch?v=qrBEigyHW4k)

Ring YTW x 6 each

Supine Reverse Plank x 10

Medball Overhead Slam x 10

B) 3 Sets:

3 Muscle Snatch + 3 Overhead Squat (Building)

3 Sets:

3 Position Power Snatch @ 55-65%

4 Sets:

Snatch x 3 @65-70%

4 Sets:

Front Squat x 3 @50-60%

Box Jump w/Step Down x 4

C) AMRAP in 20 Minutes

2 Sandbag Clean

4 Ring Muscle Ups

8 Handstand Push Ups

12 Pistols (6/6)

D) 1 Set:

100 Banded Hamstring Curls

50 Standing Deficit DB Calf Raise