Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

3 Sets: (Every 2 Minutes)

Station 1 = Back Rack Step Back Lunge x 6 each

Station 2 = Barbell Hip Thrusts x 12

Station 3 = 1 Minute Rest

3 Sets: (Every 2 Minutes)

Station 1 = Alternating DB Arnold Press x 6-8 Each

Station 2 = Double DB Front Raise + Double DB Lateral Raise + Double DB Upright Row x 6-8 (Complete the whole complex 6-8 times)

Station 3 = 1 Minute Rest

C) 3 Sets:

Minute 1 = Wt. Wall Sit x 30-45 Seconds

Minute 2 = Quadruped Shoulder Taps x 20-40 Seconds

Minute 3 = Rest

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

*Go by feel with the snatches for today. Especially after Saturday’s volume. Let the percentages be a guide. If you’re feeling strong and fast shoot for the percentages, if it’s not back it off and use today as a moderate load day with emphasis on technique.

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:

40 Double Unders

20 DB Reverse Lunge 50/35

10 Thrusters 95/65

5 Bar Facing Burpee

20 /15 Calorie Row

5 Bar Facing Burpee

10 Thrusters

20 DB Reverse Lunge

40 Double Unders

Rest 5 Minutes

E) 2 Sets:

Banded Good Mornings x 40

Banded Hamstring Curl x 30

then

3 Minutes Banded March