Wednesday, March 6, 2019


Wednesday, March 6, 2019

Surge Elite Performance & Fitness – CROSSFIT


3 Sets:

Wt. Hip Extensions @2112 x 8-12

Bent Over Rope T Rows x 8-10

Heels on Medball Glute Bridge x 8-12

Banded Face Pull x 10-15

Metcon (AMRAP – Rounds and Reps)

“Death By”

DB Thrusters 50/35

AMRAP for As Long As Possible

Minute 1 = 1 Rep

Minute 2 = 2 Reps

Minute 3 = 3 Reps….etc.

Continue this format until you can no longer complete given work within the minute

*Weight should be a weight you could perform 15 unbroken reps with (fresh)



A) 5 Sets:

Split Jerk x 3 @60-70%

Banded Face Pulls x 10-15

B) 3 Sets:

3 Behind the Neck Snatch Grip Push Press + 3 Overhead Squat

Landmine Bent Over Rope T Row x 6-8

C) 3 Sets:

Snatch Balance x 3 (Build to heavish 3)

Perform After WOD

D) 2-3 Sets:

1 minute Free Standing Handstand Hold Perpendicular to Wall

1 Minute One Arm Handstand Shifts

1 Minute Wall Walks

Rest 2 Minutes Between Sets

Metcon (Time)

4 Rds:

2 Heavy Thrusters

10 Thrusters 95/65

10 Bar Facing Burpee

Rest 3 Minutes

*The goal here is speed development. We are using a heavy load to over stimulate your CNS and promote a faster and more violent contraction on the lighter speeds, ideally allowing for faster speeds. Treat these 3 movements like a pure race. Transition time, equipment set up, and rep speed should all be maximized as best as possible. Be sure to scale the load of your 2 heavy reps so they are challenging yet no misses are risked!