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