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