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

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

30 Calorie Row

25 Box Jump Overs

20 Wall Balls

10 Pull Ups

10 Push Ups

Performance

A: Front Squat/Back Squat

3 Sets:(Every 3:30)

4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat

*Complete 4 Front Squats @ 80% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 80% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

C1: Metcon (AMRAP – Rounds and Reps)

A) Minutes 0-9 Perform:

AMRAP in 9 Minutes:

40 Calorie Row

30 Box Jump Overs 24/20

20 Thrusters 135/95

10 Ring Muscle Ups

C2: Metcon (Weight)

B) Minutes 9-15 (6 minutes)

Find 1RM Clean & Jerk

Competition

A: Clean & Jerk

4 Sets:

Sets 1-2 = 3 Reps @ 50%

Sets 3-4 = 3 Reps @ 60%

*Hold Jerk with 2 Second pause overhead

B: Snatch

4 Sets:

Sets 1-2 = 3 Reps @ 50%

Sets 3-4 = 3 Reps @ 60%

*Hold 2 Second pause in receiving position

C1: Metcon (AMRAP – Rounds and Reps)

A) Minutes 0-9 Perform:

AMRAP in 9 Minutes:

40 Calorie Row

30 Box Jump Overs 24/20

20 Thrusters 135/95

10 Ring Muscle Ups

C2: Metcon (Weight)

B) Minutes 9-15 (6 Minutes)

Find 1RM Clean & Jerk