Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Band Pull a Parts x 15

Scapular Pull Up x 5

Arch/Hollow Swings on Bar x 8-10

Heels on Box/Bench Hip Bridge x

Tempo Single Leg Box Squat@ 3111 x 5 each/Tempo Single Leg Step Downs @3111x 5 each

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

10 Burpee Box Step Ups

50 Double Unders

10 Supine Ring Rows

20 Handstand Step Ups onto Plate/10-20 Shoulder Taps

10 Medball Sit Up

50 ft. Walking Lunge

10 Pull Ups

Competition

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

20/15 Cal Row

50 Unbroken Double Unders

15 Supine Ring Rows (feet on box Rx’d)

20 Handstand Step Ups onto Plate

15 GHD Sit Up

50 ft. Walking Lunge

20/15 Cal Bike

B: Power Clean + Push Jerk

(Every 90 Seconds)

4×2@60,65,70,75%

C: Posterior/Midline

3 Sets:

RDL x 5 @60-70% of 1 RM Back Squat

Strict Toe to Bar x 6-10

GH Raise x 5

Kipping Toe to Bar x 6-10