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 6
Wt. Strict Pull Up x 6
*This is our 2nd wave through the progressive reps cycle. Goal is to increase load from where you left off the week before last.
For Time:
500m Row
40 Pull Ups
30 Sit Ups
20 Burpee Box Jumps
30 Sit Ups
40 Pull Ups
500m Row
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
2 Sets:
2 Muscle Snatch + 3 Overhead Squat (Building)
3 Sets:
2 Position Power Snatch (Above Knee, Floor) + Snatch Balance
5 Sets:
Snatch x 1 (Build to today’s heavy 1)
3 Sets:
3 Clean pull + 3 Clean Pull From Power Position
600m Run
40 Pull Ups
30 GHD Sit Ups
20 Burpee Box Jump Overs
30 GHD Sit Ups
40 Pull Ups
600m Run
2-3 Sets:
GHD Back Extension @2121 x 8-12
Reverse Chinese Plank x 30 Seconds