Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Blackburns x 5

Prone Iso YTW Hold x 15-20 Seconds each

Banded Clamshells x 5 each

Banded Glute Bridge x 10

RKC Plank Hold x 45 Seconds

Single Arm Overhead Carry x 50m Each

1 Minute Jump Rope

4 Sets:

AMRAP in 3 Minutes:

3 Shoulder to Overhead 155/105

5 Pull Ups

7 Box Jump

Rest 1 Minute, pick up where you left off.

2-3 Sets:

DB Shoulder Complex x 8 each (Front Raise, Lateral Raise, Bent Over Lateral Raise, Upright Row)

Tempo Hip Extensions @3113 x 8-12

DB Curls x 8-12

Standing DB Calves Raise x 15-20

Medball Sit Up Complex x 5-10 each (Reverse toe to ball, toe touch crunch, diagonal toe to ball, diagonal to touch crunch)

Competition

Metcon (No Measure)

2 Sets:

Blackburns x 5

Prone Iso YTW Hold x 15-20 Seconds each

Banded Clamshells x 5 each

Banded Glute Bridege x 10

RKC Plank Hold x 45 Seconds

Single Arm Overhead Carry x 50m Each

1 Minute Jump Rope

B) 4 Sets:

10 DB Bench Press

10 DB Lunges

10 Supinated Grip Bent Over Barbell Row

10 Shoulders Elevated Barbell Hip Thrusts

10 Strict Pull Ups

Rest 2-3 Minutes (This is meant to be more strength emphasis as opposed to metcon based. Use a weight that is challenging but not maximal.

3 Sets:

10 Hanging Around the Worlds (https://www.youtube.com/watch?v=FCoq49l9xWI

30 Seconds Handstand Hold

20 Banded Straight Arm Pull Downs

5-10 GH Raise

3 Sets:

400m Run

40/30 Calorie Row

400m Run

Rest 4 Minutes