Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Seated Elbow on Knee DB External Rotations x 8-12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Banded Good Mornings x 15

Single Arm Farmers Carry x 40 yards each

Plank Hold x 30-45 Seconds

AMRAP in 9 Minutes:

3 Wall Walk

5 DB Man Makerish (DB Push Up + Renegade Row RT + Renegade Row LT + DB Squat Clean) 40/25

24 Double Unders

Rest 3 Minutes

AMRAP in 6 Minutes:

4 DB Man Makerish (DB Push Up + Renegade Row RT + Renegade Row LT + DB Squat Clean) 40/25

20 Double Unders

Rest 2 Minutes

AMRAP in 3 Minutes

Double Unders

*Every time you break perform 1 Wall Walk + 1 DB Man Makerish

Competition

Metcon (No Measure)

2 Sets:

Seated Elbow on Knee DB External Rotations x 8-12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Banded Good Mornings x 15

Single Arm Farmers Carry x 40 yards each

Plank Hold x 30-45 Seconds

B) 4 Sets:

Bench Press x 3 (Build to today’s 3RM)

Front Foot Elevated Step Back Lunge (Barbell or DB) x 5 each

1 Sets:

Bench Press x 3 @90% of today’s 3RM

C) 3 Sets:

Prone Supinated Grip Flat Bench Barbell Row w/2 second pause at bench x 3 (Build to today’s 3RM)

Cross Banded 1 1/4 T’s x 15-20 (Perform 1/4 at the top)

Shoulder Elevated Barbell Hip Thrust x 5 (Build to today’s 5RM)

1 Set:

Prone Supinated Grip Flat Bench Barbell Row x 3 @ 90% of 3RM

D) 5-10 Minutes Gymnastics Skill of your choice. (Handstand walk/hold, obstacles, free standing, toe to bar cycle, muscle up transition etc…)

E) 3 Sets:

Minute 1-2 = 1:45 Ski For Distance

Minute 3 = Burpee Box Jump Overs

Minute 4 = Rest

Minute 5-6 = 1:45 Row For Distance

Minute 7 = 25 ft. Shuttle Run

Minute 8 = Rest