Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 1 Sets:
Bent Over YTW Raise x 6 each
Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)
Single Arm DB Upright Row x 8
Side Lying Hip Adduction x 15 each
Wrist Banded Shoulder Press x 10
B) 3 Sets:
Barbell Shoulder Press x 6
Wt. Strict Pull Up x 6
*Goal is for weight to be RPE 6-8. So for the sets of 6 you could probably perform 7-9 reps
C) For Time:
50 ft. Lid Seal Walk or Bear Crawl
30 Pull Ups
50 ft. Lid Seal Walk or Bear Crawl
20 Pull Ups
50 ft. Lid Seal Walk or Bear Crawl
10 Pull Ups
Competition
Metcon (Time)
A) 1 Sets:
Bent Over YTW Raise x 6 each
Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)
Single Arm DB Upright Row x 8
Side Lying Hip Adduction x 15 each
Wrist Banded Shoulder Press x 10
B) 3 Sets:
3 Muscle Snatch + 3 Overhead Squat (Building)
3 Sets:
Power Snatch + Snatch Balance x 3-2-1
4 Sets:
Hang Snatch (At the Knee) x 3 (Build to today’s 3 RM)
3 Set (EMOM)
Hang Snatch (At the Knee)@90% of today’s 3RM
3 Sets:
5 Snatch Deadlift (Build to today’s 5 RM) + 5 High Hang Snatch Power Shrugs
C) For Time:
75′ Sled Push
20 Wt. Strict Pull Up
75′ Sled Push
40 Chest to Bar Pull Ups
75′ Sled Push
20 Bar Muscle Up
D) 1 Set
50 Back Extensions @2121
*Every time you break perform 30 Seconds Side Plank Hip Crunches Each