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

5 Rds For Time:

500-400-300-200-100m Run

10 Burpee Box Jump Overs

10-8-6-4-2 Clean

1 Set:

100 Banded Curls

*Every time you break perform 10 DB Curls

Competition

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Seated Elbow on Knee DB External Rotations x 8-12 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 3 (Build to today’s 3RM)

Front Foot Elevated Step Back Lunge (Barbell or DB) x 5 each

1 Sets:

Bench Press x 3 @90% of today’s 3RM

C) 3 Sets:

Prone Supinated Grip Flat Bench Barbell Row x 4 (Build to today’s 5RM)

Cross Banded T’s x 15-20

Shoulder Elevated Barbell Hip Thrust x 5 (Build to today’s 5RM)

1 Set:

Prone Supinated Grip Flat Bench Barbell Row x 4 @ 90% of 4RM

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

E) AMRAP in 5 Minutes

10/8 Bike

10 Burpee Box Jump Overs

Rest 2 Minutes

AMRAP in 5 Minutes

10/8 Calorie Row

25 Double Unders

Rest 2 Minutes

AMRAP in 5 Minutes

10/8 Calorie Bike

25 Double Unders

Rest 2 Minutes

AMRAP in 5 Minutes

10/8 Calorie Row

10 Burpee Box Jump Overes