Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance Strength

Sumo Deadlift

10-8-6-4-2

A: Pulling

3 Sets:

Iso Prone Bench DB Hold at Hip x 30 Seconds

Prone Bench DB Batwing Row x 12-15

Supine on Floor Band Pull a Parts x 15-20

*Perform 60 yards forward sled drag between sets (strap around hips, focus on pulling through heels)

Competition

A: Metcon (4 Rounds for distance)

In 4 Minutes

4 Sets:

60 yards Stone/Sandbag Hug Carry (Every 15 yards perform 3 Squats)

7 Stone/Sandbag to Shoulder

In Remaining Time Perform AMRAP:

Even Rds = Row for Meters

Odd Rds = Bike For Calories

Rest 3 Minutes between sets

B: Metcon (Time)

5 Sets:

10-20 GHD Sit Ups

5-10 GH Raises

(Rest 60 Seconds between sets)

Rest 5-10 Minutes

For Time:

15 Strict Ring Muscle Ups

30 Kipping Ring Muscle Ups