Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
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 6
Side Lying Hip Adduction x 15 each
Wrist Banded Shoulder Press x 10
B) 3 Sets:
Barbell Shoulder Press x 8
Wt. Strict Pull Up x 8
*Goal is for weight to be RPE 6-8.
C) 3 Rds For Time
500m Row
21 Box Jumps
12 Handstand Push Up
D) Mini Flight Simulator
Double Unders
5-10-20-30-40-50-40-30-20-10-5
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:
3-2-1 Power Snatch + 3-2-1 Snatch Balance
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) 3 Rds For Time
400m Run
21 Box Jumps
12 Strict Handstand Push Up
D) Heavy Rope Mini Flight Simulator
5-10-20-30-40-50-40-30-20-10-5