Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm

Essentials/Performance

A: 3 Position Bench Press/Walking Lunge

3 Sets:

3 Position Bench (Wide, medium, close) x 4

Double KB or DB Overhead Walking Lunge x 20 Steps (For Load, AHAP)

B: Pull/Midline

3 Sets:

Split Stance Standing Bent Over Single Arm DB Row x 6- 8 each

Split Stance Barbell RDL x 6-8 each (https://www.youtube.com/watch?v=QDEMmKocxbM)

Standing Banded Russian twists x 10-15 each

C: Curl/Extend

2-3 Sets:

Alternating Supinated and Hammer DB Curl x 5-6 each

Laying DB Rolling Triceps extensions x 8-12

Competition

A: Metcon (3 Rounds for reps)

3 Sets:

50 ft. Yoke Carry @80% of Back Squat

Rest 30 Seconds

30 Seconds Max Rep Stone to Shoulder 150/100

Rest 90 Seconds

B: Metcon (Weight)

In 6 Minutes:

Build to 2RM Hang Snatch

then

8 Sets: (EMOM)

Snatch @70% of heaviest 2RM. (You Pick rep Scheme to perform each minute. Once you choose your reps you are not allowed to change, know yourself)

C: Metcon (Time)

4 Rds For Time:

10/8 Calorie Bike

5 Bar Muscle Up

5 Deficit Handstand Push Ups 4/2″

*Perform 12 Supine Ring Row for sore or torn hands. Feet on 20’ box even with rings if able to