Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) For Time: (15 Minute Cap)

50/40 Calorie Row

50 Wall Ball

40 Alternating DB Snatch

40 Pull Ups

30 Hand Release Push Ups

20 Kipping Handstand Push Ups or DB Push Press

B) 3 Sets: (Every 90 Seconds)

Station 1 = Back Rack Step Back Lunge x 5 each

Station 2 = Barbell Hip Thrusts x 10

Station 3 = 1 Minute Rest

3 Sets: (Every 90 Seconds)

Station 1 = Alternating DB Arnold Press x 5-7 Each

Station 2 = Banded Front Raise to Band Pull a Parts x 8-12

Station 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:

15 Minutes:

Build to today’s 1 RM.

*If feeling good, fast and strong go for it. If its a little off and feeling heavy build to a solid single for the day.

B) 6 Sets: (Every 2 Minutes)

Back Squat

Set 1 – 5 @ 55%

Set 2 – 5 @ 65%

Set 3 – 3 @ 75%

Set 4 – 2 @ 85%

Set 5 – 1 @ 90%

Set 6 – 1 @ 95%

Rest Until 14 Minutes on the clock, then perform

1-2 Sets:

Back Squat x 1 @ 101-105%

*Be smart, if the previous sets feel strong continue to build

C) For Time:

60 Calorie Row

60 Wall Ball

40 Alternating DB Snatch

40 Pull Ups

20 Strict Handstand Push Ups

20 Kipping Handstand Push Ups

Rest 6 Minutes, then:

For TIme:

40 Calorie Row

40 Wall Ball

30 Alternating DB Snatch

30 Pull Ups

15 Strict Handstand Push Ups

15 Kipping Handstand Push Ups

D) Optional Additional:

2-3 Sets:

Barbell Glute Bridge x 20

Reverse Hypers x 20

Back Rack Barbell Calf Raises @13×1 x 20