Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

A: Front Squat/Back Squat

3 Sets:

Front Squat x 3-5

Then

3 Sets:

Back Squat x 3-5

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

10 Overhead Plate Lunges

10 Supine Row

10 Wall Balls

5 Pull Ups

Performance

A: Front Squat/Back Squat

3 Sets:(Every 3:30)

4/8 Front Squat/Back Squat @ 75% of 1RM Front Squat

*Complete 4 Front Squats @ 75% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

10 Overhead Plate Lunges

10 Chest to Bar Pull Ups (Pull Ups)

10 Wall Balls

5 Bar Muscle Ups (Chest to Bar Pull Ups)

Competition

A: Clean and Jerk

6 Sets: (Every 90 Seconds)

2 @60%

2 @70%

2 @75%

2 @80%

1 @85%

1 @90%

B: Snatch

6 Sets: (Every 90 Seconds)

2 @60%

2 @70%

2 @75%

2 @80%

1 @85%

1 @90%

C: Partial Range Deadlift (At Knee)/Thrusters From Rack

3-2-2-1-1 (PRE 9-10)

*Set Bar at Knee Height

Thrusters

3×3 (RPE 5-6) Taken from Rack

*Superset first 3 sets

D: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

10 Single Arm Overhead Lunges RT 50/35

10 Chest to Bar Pull Up

10 Single Arm Overhead Lunge LT

5 Bar Muscle Up