Surge Elite Performance & Fitness – CROSSFIT

Competition

Metcon (AMRAP – Rounds and Reps)

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

Medball Overhead Slam to Wall Ball for Height x 5

Single Arm DB/KB Overhead Carry x 50 yards each

3 Sets:

Tempo Front Squat @2111 x 4

Rest 30 Seconds

RNT DB Split Squat @2111 x 8 each

Rest 2 Minutes

For Reps (Record Results)

1 Minute AMRAP Toes to Bar (If unable to perform toe to bar, you can perform toe to ring, or hanging knee raises. For Knee Raises, knees must come above sternum.)

AMRAP in 10 Minutes

10 Burpee

10 V-Ups

100m Run

Metcon (AMRAP – Rounds and Reps)

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

Medball Overhead Slam to Wall Ball for Height x 5

Single Arm DB/KB Overhead Carry x 50 yards each

2 Sets:

2 Muscle Clean + 3 Push Press

6 Sets: (Every 90 Seconds)

Power Clean & Push Jerk 3-2-1-3-2-1 (Goal is to build to today’s heavy 1. Let 2nd wave be heavier then 1st)

5 Sets:

Back Squat x 2 (Build to today’s Heavy 2)

4 Sets:

Push press or Jerk x 2 (Build to today’s heavy 2)

*Choose which variation you’d like to work on. If you feel you want to get more base strength work perform push press. If you want to work on skill and strength perform Jerk (Push or Split)

For Reps (Record Results)

1 Minute AMRAP Toe to Bar

Rest 2 Minutes

AMRAP in 10 Minutes

10/7 Calorie Row

10 V-Ups

100m Run