Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds)

AMRAP in 10 Minutes

5 Deadlift 315/205

25 ft. Lid Seal Walk or 50 ft. Overhead Carry

100m Run

Rest 2 Minutes

AMRAP in 8 Minutes

28 Double Unders

14 Single Arm Hang DB Snatch 50/35 or KB Swing

7 Burpee

Rest 2 Minutes

AMRAP in 6 Minutes

10 DB Step Ups (5/5)

5 Muscle Ups or Shoot Throughs

*For A&B partners alternate movements. For C, both partners work at the same time. Once both partners are done with their given movement, partners which.

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

5 Deadlift 335/225

25 ft. Handstand Walk

100m Run

Rest 2 Minutes

AMRAP in 8 Minutes

28 Double Unders

14 Hang DB Snatch 50/35

7 Burpee

Rest 2 Minutes

AMRAP in 6 Minutes

10 DB Step Ups (5/5)

5 Ring Muscle Ups

*For A&B partners alternate movements. For C, both partners work at the same time. Once both partners are done with their given movement, partners which.

B) 3 Sets:

Low Incline Board/Foam Roller Close Grip Bench Press x 4-6

Diamond Push Ups x Max Reps

Band Pull a Parts x 20

Rest 2:30

C) 3 Sets:

Single Arm DB Chainsaw Row x 6-8 Each

Seated Banded Low Row x 20-30

15 Seconds Lateral Plate Circles Backwards + 15 Seconds Lateral Plate Circles Forward + 15 Seconds Alternating Plate Front Raise/Lateral Raise x 2 (Perform this sequence twice) (https://www.youtube.com/watch?v=pZRa5OqNJFU)

Ab Rollouts x 12-18

D) 2-3 Sets:

EZ Bar Curl x 10-15

DB Tate Press x 8-15

Single arm farmers carry x 40 yards each