Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

2 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10 each

Banded Glute Bridge x 10

Banded Diagonal Pull a Parts x 10 each

Banded Goblet Squat @3111 x 5

Wall Supported Handstand x 20-30 Seconds

Medball Vertical Toss x 5

B) 4 Sets:

Back Squat x 5-4-3-2

Hollow Hold x 20-40 Seconds

5 Rds For TIme:

16 DB Step Ups

8 Dips

16 Wall Balls

8 Push Ups

Competition

Metcon (Time)

2 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10 each

Banded Glute Bridge x 10

Banded Diagonal Pull a Parts x 10 each

Banded Goblet Squat @3111 x 5

Wall Supported Handstand x 20-30 Seconds

Medball Vertical Toss x 5

B) 3 Sets:

Push Press x 3 (Build quickly to today’s 3 RM)

Banded Face Pulls x 10-15

3 Sets:

Split/Push Jerk x 3 (Build quickly to today’s 3RM)

DB Pull Overs x 6-8

1 Set:

Split/Push Jerk x 3 @ 90% of today’s 3RM

C) 3 Sets:

Back Squat x 3 (Build quickly to today’s 5 RM)

1 Set:

Back Squat x 3 @90% of today’s 5 RM

D) 5 Rds For TIme:

16 DB Step Ups

8 Strict Handstand Push Ups

16 Wall Balls

8 Ring Dips (Must ring muscle up into dip)

3 sets:

10 Weighted Med Ball Knee Ups

10 Side Plank Lifts each

10 Single arm KB Deadlift each

30 Seconds Wt GHD Hip Extension Hold