Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Barbell RDL x 10

Bent Over Barbell Row x 10

High Hang Muscle Clean x 3

High Hang Power Clean x 3

Shoulder Press x 3

Push Press x 3

Push Jerk x 3

Front Squat x 3

Thruster x 3

Essentials

A: Power Clean Complex

4 Sets:

Clean Pull + Power Clean + Front Squat

B: Shoulder Press

3 Sets:

Set 1 = 6 Reps

Set 2 = 4 Reps

Set 3 = 2 Reps

Performance- Strength

A: Power Clean Complex

4 Sets:

Clean Pull + Power Clean + Front Squat

B: Shoulder Press

3 Sets:

Set 1 = 5 Reps @75%

Set 2 = 3 Reps @85%

Set 3 = 1+Reps @95%

Competition -Strength

A: Tempo Front Squat

4×3 @1500 (RPE Up to 6-7)

B: Clean and Jerk

6 Sets:

Sets 1 = 3@70%

Set 2 = 3@75%

Set 3 = 3@ 80%

Set 4 = 3@83%

Set 5 = 3@87%

Set 6 = 2@92%

C: Snatch

1) 3 Sets:

Muscle Snatch x 3@50%

2) 5 Sets:

Snatch

Set 1 = 3@70%

Set 2 = 3@75%

Set 3 = 3@80%

Set 4 = 3@83%

Set 5 = 3@87%

Essentials/Performance Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

18 Air Squats

15 Anchored Sit Ups

12 Renegade Row (6/6)

9 DB Hang Power Clean & Jerk

Competition Metcon

Metcon (Time)

6 Sets:

1 Deadlift @80%

2 Bar Facing Burpee

3 TnG Squat Cleans @70%

4 Bar Facing Burpee

Rest 2 minutes