Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

10 Low Band Lateral Y Raise Each

8-10 Side Plank Reach Unders Each

20 Single Arm KB/DB Overhead March x 20 Steps Each

B) 3 Sets:

3 Position Bench Press x 4-6 each (Wide Grip, Normal Grip, Narrow (Directly Under Shoulders)

Wt. Strict Pronated Grip Pull Ups @ 21s1 + Wt. Strict Supinated Grip Pull Ups x 5-4-3 each (Perform 5 reps Pronated, Rest 30 Seconds Perform 5 Reps Supinated. If unable to perform jumping negatives or iso hold)

C) For Time:

100-80-60-40-20 Double Unders

*Perform 20 KB Swings Between Each Round

Competition

Metcon (Time)

2 Sets:

10 Low Band Lateral Y Raise Each

8-10 Side Plank Reach Unders Each

20 Single Arm KB/DB Overhead March x 20 Steps Each

B) 6 Sets:

Push Jerk

Sets 1-2 = 8-10 @ 40% of 1 RM Jerk

(3 second pause in dip, 3 second pause in receiving)

Sets 3-4 = 6-8 @ 50-60% of 1 RM Jerk

(2 second pause in dip, 2 second pause in receiving)

Set 5-6 = 4-6 @ 60-70% of 1 RM Jerk

(1 second pause in receiving)

*Intent here is to dial the dip, footwork and solid overhead receiving position.

C) 3 Sets:

3 Position Bench x 4-6 each (Wide to Close)

Band Resisted Push Ups x Max Reps

Rest 2 Minutes

D) 3 Sets:

Pronated Grip Strict Pull Ups @21×0 x Max Reps

Rest 30 Seconds

Supinated Grip Strict Pull Ups @21×0 x Max Reps

Rest 3 Minutes

E) For Time:

100-80-60-40-20 Heavy Rope Double Unders

*Perform 20 KB Swing Between Each Round 70/55