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 7
Wt. Strict Pull Up x 7
*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:
20 Strict Pull Ups
50 Sit Ups
50 Single DB Alt. Hang Snatch
50 Sit Ups
40 Supine Ring 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
B) 2 Sets:
2 Muscle Clean + 2 Tall Clean
5 Sets:
Clean x 3 (Build to today’s 3RM)
1 Set
Clean x 3 @90% of today’s 3RM
C) 3 Sets:
Clean Pull x 3 (Build quick to 3RM)
Supine ring row x 6-8
D) For Time:
25 Strict Pull Ups
35 GHD Sit Ups
50 Single DB Alt. Hang Snatch
35 GHD Sit Ups
50 Pull Ups