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