Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

A) A) 2 Sets:

Banded Face Pulls x 10

Supinated Grip Band Pull a Parts x 10

Single Arm Upright Row x 10 each

Into

1 Set

Banded Mini Band Glute Activation Series

10 Side step R/L

10 Forward/Backwards Walk R/L

10 Glute Bridges

10 Single Leg Glute Bridges R/L

10 Bird Dogs R/L

10 Squats

B) 3 Sets: (Every 90 Seconds)

Hang Power Clean + 3 Seconds Eccentric to Floor + Power Clean

Into:

7 Sets: (Every 90 Seconds)

Power Clean x 3

C) 3 Sets:

Single Leg RDL or Split Stance RDL x 8 each

Bent Over DB Lateral Raise x 16

DB Hammer Curl x 8

Feet Anchored Turkish Sit Up x 16

Competition

Metcon (No Measure)

A) 2 Sets:

Banded Face Pulls

Supinated Grip Band Pull a Parts

Single Arm Upright Row x 12 each

Into

1 Set

Banded Mini Band Glute Activation Series

10 Side step R/L

10 Forward/Backwards Walk R/L

10 Glute Bridges

10 Single Leg Glute Bridges R/L

10 Bird Dogs R/L

10 Squats

B) 3 Sets: (Every 2 Minutes)

Deadlift x 8 @ 70%

Into:

5 Sets: (Every 2 Minutes)

3 Position Power Clean (Above knee, below knee, floor) @ 70-80%

C) 6 Sets: (Every 2 Minutes)

1 Pause Front Squat + Front Squat + 20 yard sled push

*Work up to Moderately heavy front squat (RPE 6-7) and use moderate weight on sled

D) 20 Minutes: (EMOM)

Minute 1 = 15-20/12-15 Calorie Row

Minute 2 = 15-20 Burpee

E) 3 Sets

20 Wide Grip Banded Lat Pull Downs

20 V Ups

20 Banded Kneeling Pallof Press

20 Superman