Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

2 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10 each

Banded Glute Bridge x 10

Banded Diagonal Pull a Parts x 10 each

Banded Goblet Squat @3111 x 5

Wall Supported Handstand x 20-30 Seconds

B) 3 Sets:

Back Squat x 6

Wt. Plank Hold x 30-45 Seconds

C) For Time:

10-1 Pull Ups

20-2 Double Unders

10-1 Dips

20-2 Split Squat Switch or Alternating Lunges (1/1 = 2 Reps)

Competition

Metcon (Time)

2 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10 each

Banded Glute Bridge x 10

Banded Diagonal Pull a Parts x 10 each

Banded Goblet Squat @3111 x 5

Wall Supported Handstand x 20-30 Seconds

B) 3 Sets:

Push Press x 5 (Build quickly to today’s 5 RM)

Banded Face Pulls x 10-15

3 Sets:

Push Jerk x 5 (Build quickly to today’s 5RM)

DB Pull Overs x 6-8

1 Set:

Push Jerk x 5 @ 90% of today’s 5RM

C) 3 Sets:

Back Squat x 5 (Build quickly to today’s 5 RM)

1 Set:

Back Squat x 5 @90% of today’s 5 RM

D) For Time:

10-1 Chest to Bar Pull Ups

20-2 Heavy Rope Double Unders

10-1 Ring Dips

20-2 Split Squat Switch (1/1 = 2 Reps)

E) 2 Sets:

Shoulders and Heels Elevated Hip Thrusts x 8-12 (https://www.youtube.com/watch?v=MKoZWtvJWdE)

Reverse Chinese Plank Hold x 20-30 Seconds (https://www.youtube.com/watch?v=nDYT0zUlC2w)

Iso Top GHD Sit Hold w/bar rotations x 20-30 seconds