Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

2 set

Banded Forward/Backwards Zombie Walk x 10 each

Banded Straight Arm Pull Downs x 10-15

Banded Glute Bridge x 10

Supinated Banded Pull a Parts x 10 each

Banded PVC Overhead Squat @3111 x 5

Wall Supported Handstand x 20-30 Seconds

3 Sets:

Tempo Front Squat @2111 x 5

Rest 30 Seconds

RNT DB Split Squat @2111 x 10 each

Rest 2 Minutes

2 Rds For Time:

6 Handstand Push Ups or DB Shoulder Press

18 Back Squats 95/65

12 Dips

12 Front Squat or Goblet Squat

18 Push Ups

6 Overhead Squat

Rest 3 Minutes Between Rounds

1 Set:

50 Heels Elevated Bench/Box Hamstring Curls (https://www.youtube.com/watch?v=baSgTCeDAHg)

Competition

Metcon (Time)

2 set

Banded Forward/Backwards Zombie Walk x 10 each

Banded Straight Arm Pull Downs x 10-15

Banded Glute Bridge x 10

Supinated Banded Pull a Parts x 10 each

Banded Overhead Squat @3111 x 5

Wall Supported Handstand x 20-30 Seconds

This is a scheduled recharge week. Focus on recovering CNS, and movement quality. Adjust movements and loading accordingly.

B) 3 Sets:

Shoulder Press x 5 (RPE 6-7)

Single Arm DB Push Press x 10

Band Pull a Parts x 20

C) 5 Sets

Speed Back Squat x 3 @ 40-50%

10/8 Calorie Bike Sprint

Rest 2 Minutes

D) 2 Rds For Time:

9 Strict Handstand Push Ups

15 Back Squats 185/125

15 Strict Ring Dips

12 Front Squat 155/105

21 Push Ups

9 Overhead Squat 135/95

Rest 4 Minutes Between Rounds

E) 1 Set

50 GHD Back Extensions @2121

*Every time you break perform 20-30 seconds side plank hold each