Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Reverse V-Ups x 15-20

Double Leg Hip Bridge x 15 + Single Leg Hip Bridge x 10 each

Push Up Shoulder Taps x 10

Jump Rope x 30 Seconds

Essentials

A: Pull Up

A) 3 Sets:

• Tempo Inverted Barbell Row x 6-8 @3113 (3 Seconds down, 1 sec pause, 1 sec up, 3 sec pause with chest on bar)

*Sets 1 = Pronated Grip, Set 2 = Supinated, Set 3 = Mixed RT/LT x 3-4 then Mixed LT/RT x 3-4

• Between each set perform 20 Second knee tuck hollow hold + 20 Seconds Arch Hold

B) 2 Sets:

• Scapular Pull Ups with 2 Second hold at top x 4-6

• Scapular Push Up x 8-10

• Tempo Prone Incline Bench Y Raises with 3 Second Hold at top and 3 Seconds Eccentric Down

Performance

A: Ring Muscle Up

2 Sets:

A) False Grip Hang + Scapular Pull Up x 4-6

B) False Grip Swing x 4-6 (No Pull, keep arms straight)

C) False Grip Strict Pull Ups x 2-4

D) Strict Ring Dip with 2 Second Pause in bottom and top x 3-6

E) Kneeling Ring Muscle Up Transition x 2-3

B: Metcon (No Measure)

4 Sets: (EMOM)

Minute 1 = 15/12 Calorie Row

Minute 2 = 10 Box Jump Overs

Minute 3 = 15-20 Wall Balls

Minute 4 = 10-14 Alternating DB Snatch 50/35

Competition

A: Front Squat

4×2 (RPE 8-9)

B: Power Clean + Split Jerk

3×2 @65-70-75%

Metcon (No Measure)

4 Sets: (EMOM)

Minute 1 = 18/13 Calorie Row

Minute 2 = 10-14 Box Jump Overs

Minute 3 = 9 Thrusters 135/95

Minute 4 = 5 Ring Muscle Up

Front Rack Reverse Lunge + Overhead Hold

3 Sets:

6 Front Rack Reverse Lunge RT @ 110% of 1RM Shoulder Press

30 Seconds Overhead Hold (Jerk Position)

6 Front Rack Reverse Lunge LT

30 Seconds Overhead Hold