Surge Elite Performance & Fitness – CROSSFIT

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) 6 Sets: (Every 90 Seconds)

Clean & Jerk x 3-2-1-3-2-1

*Goal is for 2nd wave of 3-2-1 to be heavier than 1st

C) 10 Rds For Time:

9 Push Ups

12 Sit Ups

15 Air Squats

3 Clean & Jerk 165/110

Competition

Metcon (No Measure)

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) 3 Sets:

Bench Press x 5 (Build to today’s 5RM)

Front Rack Lunge x 5 each (If you’re more hip dominate perform forward stepping. If you’re more quad dominate perform reverse stepping)

1 Sets:

Bench Press x 5 @90% of today’s 5RM

C) 3 Sets:

Prone Flat Bench Barbell Row x 5 (Build to today’s 5RM)

Nordic Drops x 5-7

1 Set:

Prone Flat Bench Barbell Row x 5 @90% of today’s 5RM)

D) For Time:

40 Burpee

400m Row

400m Ski

.5/.4 Mile Bike

30 Burpee

300m Row

300m Ski

.4/.3 Mile Bike

20 Burpee

200m Row

200m Ski

.3/.2 Mile Bike

Rest 2 Minutes

500m Row For Time