Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Essentials/Performance Metcon

Warm-up (No Measure)

2 Sets:

PVC Pass Through x 10

KB/DB 1/2 Turkish Get Up to Kneeling Position x 3 Each

KB Single Arm Swing x 10 Each

KB/Single Arm High Pull x 5

KB/DB Kossask Squat x 5 Each

Metcon (AMRAP – Reps)

3 Sets For Reps:

1 Minute Wall Balls

1 Minute Rest

1 Minute DB Power Clean 50/35 (KB Swings)

1 Minute Rest

1 Minute Box Jumps (Step Ups)

1 Minute Rest

1 Minute Burpee

1 Minute Rest

Competition -Strength

A: Snatch

7 Sets:

Set 1= 2 @50%

Set 2 = 2 @60%

Set 3 = 2 @70%

Set 4 = 2 @80%

Set 5 = 2 @83%

Set 6 = 2 @85%

Set 7 = 1 @90%

B: Clean & Jerk

9 Sets:

Set 1= 2 @50%

Set 2 = 2 @60%

Set 3 = 2 @70%

Set 4 = 2 @80%

Set 5 = 2 @83%

Set 6 = 2 @87%

Set 7 = 1 @92%

Set 8 = 1 @97%

Set 9 = 1 @102%

C: Snatch Pulls

4×3 @95,100,105,105%

D: Behind the Neck Push Press/Jerk + Overhead Squat

4×3+3 (RPE 7-8)
Perform 3 behind the neck push press/jerk then 3 overhead squats

E: Posterior/Carry

3 Sets:

Barbell Single Leg RDL x 8-10 ea.

Eccentric Only GH Raises x 6-8

Strict Toe to Bar x 10

Farmers Carry AHAP x 40 yards