Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
With a Partner Perform:
5 Rds For Time: (35 Minute Cap)
300m Run (Partners Run Together)
30 KB Snatch
Perform X
Perform Y
*Partners may break up reps as they wish.
X:
Rd 1 = 24 Pull Ups
Rd 2 = 24 Burpee
Rd 3 = 6 Rope Climb or 18 Strict Pull Ups
Rd 4 = 24 Burpee
Rd 5 = 24 Pull Up
Y:
Rd 1 = 36 Handstand Push Ups or Push Ups
Rd 2 = 36 Deadlift 225/155
Rd 3 = 36 DB Step Ups 40/25
Rd 4 = 36 Deadlift
Rd 5 = 36 Handstand Push Ups or Push Ups
Competition
Metcon (Time)
A) 10 Minutes Build to today’s 2RM Front Squat
B) With a Partner Perform:
5 Rds For Time:
400m Run or .5 Mile Bike
30 KB Snatch
Perform X
Perform Y
*Partners may break up reps as they wish. If you choose to run, partners run together.
X:
Rd 1 = 18 Ring Muscle Up
Rd 2 = 18 Burpee Pull Up
Rd 3 = 8 Rope Climb
Rd 4 = 18 Burpee Pull Up
Rd 5 = 18 Ring Muscle Up
Y:
Rd 1 = 48 Handstand Push Ups
Rd 2 = 48 Deadlift 225/155
Rd 3 = 48 DB Step Ups 50/35
Rd 4 = 48 Deadlift
Rd 5 = 48 Handstand Push Ups
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