Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

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 Balls for height x 6-8

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

B) AMRAP in 12 Minutes

6 Sumo Deadlift High Pulls 95/65

9 Dips

12 Pistols or Step Ups (6/6)

2-3 Sets:

Wall Foam Roll Hack Squat @3111 x 6-8 (https://www.youtube.com/watch?v=Ak8RaRTH-0o)

Seated Banded Row x 15-20

Hip Extension @2112 x 6-10

Russian Twist x 20

Competition

Metcon (AMRAP – Rounds and Reps)

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 Balls for height x 6-8

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

B) 2 Sets:

2 Muscle Clean + 2 Tall Clean

3 Sets:

3 Position Power Clean @55-65%

4 Sets:

Hang Clean (at

Knee) x 3 @ 65-75%

C) 3 Sets:

Deadlift x 5 @ 50-60-70%

Banded Hip Thrust x 10

AMRAP in 12 Minutes

6 Sumo Deadlift High Pull 95/65

9 Ring Dips

12 Pistols (6/6)