Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance
Metcon (AMRAP – Rounds and Reps)
In a Team of 3 Perform AMRAP in 18 Minutes:
60 Bench Press
60 DB Squat Clean
90 Pull Ups
Competition
Metcon (Time)
With a Partner Perform For Time:
40 Bench Press 185/125
40 DB Squat Clean 65/45
80 Pull Ups
40 Bench Press 155/105
40 DB Squat Clean 55/40
60 Chest to Bar Pull Ups
40 Bench Press 135/95
40 DB Squat Clean 45/30
30 Bar Muscle Ups
A: Clean Pulls/Handstand Shoulder Taps
3 Sets:
Clean Pulls x 3 70,80,80%
HS Shoulder Taps x 8-15 each
B: Tempo Clean Deadlift/Uneven Overhead Barbell Carry
3 Sets:
Tempo Clean Deadlift @ 51×1 x 3 @ 80%
Uneven Barbell OH Carry x 60 yards each.
Bi’s/Tri’s/Midline
1 Set:
100 Barbell Curls (Every time you break perform 15-20 second hollow hold)
100 Triceps Skull Crushers (Every time you break perform 15-20 Iso Hip Extension hold)