Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Banded Good Mornings x 15

Single Arm Farmers Carry x 40 yards each

Plank Hold x 30-45 Seconds

B) 4 Sets: (EMOM)

3 Power Clean & Jerk (Building to weight use for C)

C) 5 Sets:

AMRAP in 3 Minutes

15 KB Swings

12 Box Jumps

9 Burpee

In Remaining Time AMRAP:

Power Clean & Jerk

Rest 90 Seconds between sets

Competition

Metcon (Time)

2 Sets:

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Banded Good Mornings x 15

Single Arm Farmers Carry x 40 yards each

Plank Hold x 30-45 Seconds

B) 4 Sets:

Bench Press x 5 @ 60-70% (focus on bar speed)

Plyo Push Ups x 5

Strict Toe to Bar @2111 x 6-10

C) 4 Sets:

Prone Flat Bench Barbell Row x 5 (RPE 6-7)

Sled Power Row x 5

Single Leg Hip Reverse Hypers x 8-12 each

D) 5-10 Minutes Gymnastics Skill of your choice. (Handstand walk/hold, obstacles, free standing, toe to bar cycle, muscle up transition etc…)

E) For Time:

500m Row

6 Sandbag Clean

400m Run

Rest 2 Minutes

400m Row

9 Sandbag Clean

300m Run

Rest 2 Minutes

300m Row

12 Sandbag Clean

200m Run