Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance
Metcon (Time)
For Time:
In teams of three, complete 4 rounds each of:
300 Meter Row
(rest station)
20 Plate Overhead Alternating Lunges 45/30 Each
(rest station)
10 Strict Pull-Ups
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Plate Overhead Alternating Lunges and Partner C begins rowing. Teams will follow this sequence until all teammates have completed 4 full rounds.
Competition
A: Snatch (Deload)
5×3 @50%
Perform After WOD
B: Clean & Jerk
5×3 @50%
Perform After WOD
Metcon (Time)
For Time:
In teams of three, complete 5 rounds each of:
300 Meter Ski
(rest station)
20 Alternating Back Rack Lunges @50-60% of 1RM Back Squat
(rest station)
10 Bar Muscle Up
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may beginAlternating Back Rack Lunges and Partner C begins rowing. Teams will follow this sequence until all teammates have completed 5 full rounds.
Perform Before WOD