Surge Elite Performance & Fitness – CROSSFIT

Metcon (Weight)

4 Sets: (Every 2 Minutes)

Station 1 = Back Squat x 4-3-2-1 (Build to heavish 1 for today)

Station 2 = DB Hammer Curl to Overhead Press x 8-10

Station 3 = Heels on Medball Hip Bridges x 15-20

Station 4 = Double DB Front Raise + Double DB Lateral Raise + Double DB Upright Row x 6-8 (Complete the whole complex 6-8 times)

C) 1 Sets:

Back Squat x 10 @ 80% of heavy 2 from B

AMRAP in 5 Minutes

10 Bicycle Crunch @1111 (5/5)

10 Double Leg-Leg Lifts Over Upright DB (5/5)

10 Tall Plank Lateral DB Transfer (5/5)

Competition

Metcon (Time)

2 Sets:

Snatch Grip Sotts Press@2111 x 2

Into:

2 Sets: (Every 90 Seconds)

2 Snatch Grip Behind the Neck Push Press + 2 Overhead Squat w/2 Second pause at bottom of each squat

Into:

2 Sets: (Every 90 Seconds)

High Hang Snatch x 2 @ 50-65%

Into:

2 Sets: (Every 90 Seconds)

Hang Snatch (Above Knee) x 1 @ 65-75%

Into:

4 Sets: (Every 90 Seconds)

Snatch x 1 @ 75-85%

Into:

4 Sets: (Every 2 Minutes)

Snatch (Wave) x 1 @ 90, 95, 90, 95

C) 5 Sets: (Every 2 Minutes)

Back Squat

Set 1 – 5 @ 55%

Set 2 – 5 @ 65%

Set 3 – 3 @ 75%

Set 4 – 2 @ 85%

Set 5 – 15 @ 65-70%

D) 2 Sets:

20 Barbell Front Rack Step Ups

15 Toe to Bar

40/30 Bike

15 Toe to Bar

20 Barbell Front Rack Step Up

Rest 4 Minutes

*For the step up, you choose the weight. Use a weight that is going to allow for full ROM and quality steps each leg, especially the second time through. The intent with this is to focus on unilateral strength and muscular endurance.

E) 1 Set:

100 Banded Glute Bridge

100 Banded Hamstring Curls

100 Seated Mini Band Abductions