Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

1 Sets:

Ring YTW x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Banded Triple Threat x 6-8

Side Lying Hip Adduction x 20 each

Wrist Banded Shoulder Press x 10

B) 3 Sets:

Nuetral Grip DB Bench Press x 8

Prone Flat Bench Tempo DB Row @2112 x 8

*This is our 3rd week through this progressive reps cycle. Goal is to use at least the weight that you used for 6 reps last week.

C) For Time:

8 Rds

4 Alternating DB Snatch 50/35

4 Toe to Bar

6 Rds:

6 Burpee to 6” target

6 Cal Row/Bike

4 Rds:

8 Alternating DB Snatch 50/35

8 Toe to bar

2 Rds:

10 Burpee to 6” Target

10 Cal Row/Bike

Metcon (Time)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 8

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

2 Sets:

2 Muscle Snatch + 1 Tall Snatch

3 Sets:

2 Position Power Snatch (Above Knee, Floor) + Snatch Balance

5 Sets:

Snatch x 1 (Build to today’s heavy 1)

3 Sets:

3 Clean pull + 3 Clean Pull From Power Position

600m Run

40 Pull Ups

30 GHD Sit Ups

20 Burpee Box Jump Overs

30 GHD Sit Ups

40 Pull Ups

600m Run

2-3 Sets:

GHD Back Extension @2121 x 8-12

Reverse Chinese Plank x 30 Seconds