Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

A: Shoulder to Overhead Complex/DB Front Rack Walking Lunge

3 Sets:

3 Shoulder Press

3 Push Press

3 Push Jerk

*Goal is to increase from 2 week ago

DB Front Rack Walking Lunge x 20 Steps (AHAP)

B: Back/Posterior

3 Sets:

Incline Bat wing DB Row x 10-12

Tempo Inverted Barbell Row @2111 x 8-10

Prone Iso YTW Hold x 15-25 Seconds

Tempo Sumo KB RDL with Band Around Hips @2112 x 10-15

Banded Lateral Shuffle Back and Forth x 1 Minute

C: Midline

1 Set:

Wt. Anchored Sit Up x 100

Competition

A: Metcon (AMRAP – Reps)

AMRAP in 10 Minutes:

30 Snatches @40%

30 Snatches @60%

30 Snatches @80%

Max Reps @90%

*Snatches can be Power or Full

B: Metcon (Time)

5 Rds For Time:

15/12 Ring Dips

3 Wall Walks

15/12 Calorie Bike

Rest 2 minutes