Surge Elite Performance & Fitness – CROSSFIT

Essentials

Metcon (Time)

With a Partner Perform For Time:

40 Push Ups (Partner Holds Plate Overhead)

50 DB Box Step Overs (Partner Holds Wall Sit)

60 Toe to Ring/Sit Up x 2 (Partner Holds Plank)

50 Box Jump Overs/Step Overs (Partner Holds Wall Sit)

40 Overhead Squat (Partner Holds Top of Push Up)

Performance

Metcon (Time)

With a Partner Perform For Time:

40 Handstand Push Ups (Partner Holds Handstand against wall)

50 DB Box Step Overs 40/25 (Partner Holds Wall Sit)

60 Toe to Bar/Ring (Partner Holds Plank)

50 Box Jump Overs (Partner Holds Wall Sit)

40 Overhead Squat 115/75 (Partner Holds Handstand Against Wall)

Competition

Metcon (Time)

With a Partner Perform For Time:

50 4/2″ Deficit Handstand Push Ups (Partner Holds Handstand against wall)

60 DB Box Step Overs 50/35 (Partner Holds Wall Sit)

70 Toe to Bar (Partner Holds Plank)

60 Box Jump Overs (Partner Holds Wall Sit)

50 Overhead Squat 135/95 (Partner Holds Handstand Against Wall)

1 1/4 Back Squat

4 Sets:

1 1/4 Back Squat @21×1 x 5 (RPE 5-6)

Ring Push Ups @21×1 x 10-15

Pull

3 Sets:

Barbell on Back Wt. Hip Extension x 8-10

Knee on Bench Single Leg DB RDL x 6-8 each

Hand Anchored Single Arm Bent Over Row x 20 each

Core

5-7 Rds:

30 Seconds Medball Russian Twists (as fast as possible)

30 Seconds (Slow recovery sit ups, use arms breath and go slow but steady)