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) 4 Sets:

Back Squat x 8-6-4-4

Wt. Plank Hold x 30-45 Seconds

3 Rds For Time:

200m Run

Then

Rd 1 =

3 Rds:

4 Burpee

8 Lunge

12 Sit Ups

Rd 2 =

300m Run

Then

2 Rds:

6 Burpee

12 Lunges

18 Sit Ups

Rd 3 =

400m Run

Then

1 Rd:

8 Burpee

16 Lunge

24 Sit Up

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

2 Sets:

18 Strict Pull Up

10 Back Rack Lunge (5/5) 155/105

8 Front Rack Lunge (4/4)

6 Overhead Lunge (3/3)

15 Chest to Bar Pull Ups

8 Back Rack Lunge (4/4)

6 Front Rack Lunge (3/3)

4 Overhead Lunge (2/2)

9 Bar Muscle Up

6 Back Rack Lunge (3/3)

4 Front Rack Lunge (2/2)

2 Overhead Lunge (1/1)

Rest 4 Minutes

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