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) 5 Sets: (Every 90 Seconds)

Clean and Jerk x 1

C) 4 Sets:

AMRAP in 3 Minutes

4 Burpee

8 Front Rack Reverse Lunge 95/65

6 Shoulder to Overhead

Rest 1 Minute Between Sets. Resume where you left off.

D) 2-3 Sets:

DB Hammer Curl x 8-12

DB Rolling Triceps Extension x 8-12 (https://www.youtube.com/watch?v=rD5Mz2262fU)

1 Minute Wt. Plank

Competition

Metcon (Time)

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 w/2 second pause at bench x 3 (Build to today’s 3RM)

Cross Banded 1 1/4 T’s x 15-20 (Perform 1/4 at the top)

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

1 Set:

Prone Supinated Grip Flat Bench Barbell Row x 3 @ 90% of 3RM

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

E) 4 Sets: EMOM

Minute 1 = 15-18/12-15 Calorie Bike

Minute 2 = 15-18/12-15 Calorie Row

Minute 3 = 12-18 Burpee over Parallette

Minute 4 = Rest

Rest 3 Minutes

For Time:

60-72/48-60 Calorie Bike

60-72/48-60 Calorie Row

48-72 Burpee Over Parallette

*DON’T MAIL IN THE FIRST PART. Challenge yourself on the emom portion. Add up the total number of calories and reps you perform and than perform that number for time. Goal is to see if we can maintain a strong pace and out put under fatigue.