Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Banded lateral Walk x 10 yards ea.

High Box Step Up x 6-8 ea.

Band Pull a Parts x 20

Scapular Push Ups x 10-12

Essentials/Performance Strength

A: Warm Up Barbell Complex

1 Set

10 Clean Grip RDL

10 Clean Grip Bent Over Row

3 High Hang Muscle Clean

1 High Hang Power Clean

1 Hang Power Clean (Mid Thigh)

1 Hang Power Clean (Just Below Knee)

3 Front Squat

3 Clean (just below knee)

B: Clean Complex

6 Sets: (Every 2 Minutes)

Clean Pull + Power Clean + Front Squat + Clean

*Goal to increase 5-10 lb from last week

C: Shoulder/Carry/Posterior/Midline

3 Sets:

Shoulder Shocker Series x 8 ea.

https://www.youtube.com/watch?v=JjCVpsedgO4

60 yard Single Arm Overhead Carry + Single Arm KB Front Rack Carry (Alternate Arms at 30 yrd mark)

Chinese DB Row x 8-10 ea.

Pike Leg Lift Over Parallete x 50 Seconds

Competition Metcon

A: Metcon (3 Rounds for reps)

3 Sets:

AMRAP in 3 Minutes:

30/25 Cal Bike

10 Single Arm DB Shoulder to Overhead 100/70 (5/5)

In Remaining AMRAP

Double Unders

Rest 2 Minutes

Rest 5 Minutes Between A&B

B: Metcon (3 Rounds for distance)

3 Sets:

AMRAP in 3 Minutes:

300m Run

12 Single Arm DB Snatch 100/70 (6/6)

In Remaining Time:

AMRAP Row for Meters

Rest 2 Minutes

Competition -Strength

C: Posterior/Pull/Midline

3 Sets:

Deficit RDL x 5 @50-60% of Back Squat

60 yard Single Arm Overhead Carry + Single Arm KB Front Rack Carry (Alternate Arms at 30 yrd mark)

Chinese DB Row x 8-10 ea.

Gymnastics Sit Ups (Hollow Hold to Knee Tuck Sit Up) x AMRAP in 30 Seconds