Surge Elite Performance & Fitness – CROSSFIT
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 9-7-5-3
1 Minute Double Unders
Rest 90 Seconds
C) AMRAP in 9 Minutes:
12 KB Swing
9 Box Jump
6 Supine Ring Row
D) 2-3 Sets:
KB/Plate Halos x 5-7 each
DB Hammer Curls x 10-12
Banded Supine Skull Crushers x 10-15
Competition
Metcon (No Measure)
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) 7 Sets: (EMOM)
Speed Bench Press x 3 @ 40-50% + Chain
C) 3 Sets:
Pendlay Row x 5 (Moderate)
Seated Banded High Row x 10
Seated Banded Low Row x 10-15
5-10 Minutes Gymnastics Skill of your choice. (Handstand walk/hold, obstacles, free standing, toe to bar cycle, muscle up transition etc…)
3 Sets: (40 Seconds on/20 Seconds off)
Minute 1 = Row
Minute 2 = Bike
Minute 3 = Burpee
Minute 4 = Ski
Minute 5 = Rest