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

*This is our 2nd wave through the progressive reps cycle. Goal is to increase load from where you left off the week before last.

C) 4 Rds (Every 4 minutes)

400m Run

15 KB Swing

12 Toe To Bar

Competition

Metcon (Time)

A) 1 Sets:

Supine Ring YTW 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) 5 Sets: (Every 3 Minutes)

400m Run

8-12 Toe to Bar + Chest to Bar Pull Up

E) 1 sets

50 GHD Back Extensions @ 2111

*every time you break perform 10-15 banded good mornings