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

Medball Vertical Toss x 5

B) 4 Sets:

Back Squat x 4-3-2-1

Hollow Hold x 20-40 Seconds

For Time:

50 Wall Ball

20 Handstand Push Ups

40 Wall Ball

15 Handstand Push Ups

100 Double Unders

10 Handstand Push Ups

30 Wall Ball

5 Handstand Push Ups

20 Wall Balls

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

Medball Vertical Toss x 5

B) 3 Sets:

Push Press x 3 (Build quickly to today’s 3 RM)

Banded Face Pulls x 10-15

3 Sets:

Split/Push Jerk x 3 (Build quickly to today’s 3RM)

DB Pull Overs x 6-8

1 Set:

Split/Push Jerk x 3 @ 90% of today’s 3RM

C) 3 Sets:

Back Squat x 3 (Build quickly to today’s 5 RM)

1 Set:

Back Squat x 3 @90% of today’s 5 RM

D) For Time:

50 Wall Ball

25 Strict Handstand Push Ups

30 Wall Ball

15 Strict Handstand Push Ups

100 Heavy Rope Double Unders

15 Kipping Handstand Push Ups

30 Wall Ball

25 Kipping Handstand Push Ups

50 Wall Balls

3 sets:

30 Seconds Wt GHD Hip Extension Hold

10 Single arm KB Deadlift each

30 Seconds Iso Top GHD Sit Up Hold

10 Weighted Med Ball Knee Ups