Surge Elite Performance & Fitness – CROSSFIT
Essentials/Performance
Pull
2-3 Sets:
Toes elevated DB RDL @11×1 x 8-10 (Place 10# plates under toes)
Prone on Bench Barbell Row x 5 (Build to moderate 5)
Double KB/DB Bent over Pendlay Row x 10
Supine on Ground (laying on back) band pull a parts 20 (10 Pronated/10 supinated)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 Minutes
10 Sit Ups
20 Seconds Plank Hold on Medball (Forearms)
10 Pull Ups (Scale to a number you can perform at least the first 2 sets UB)
40 yard Farmers Carry (20/20)
Competition
3 Position Snatch
4 Sets:
3 Position Power Snatch x 1 (RPE 6-7)
Snatch Pull
3×5 @ 95, 100, 105%
Pulling
2-3 Sets:
Barbell RDL x 5 @60-70 of BS
Prone on Bench Barbell Row x 5 (Build to moderate 5)
Double KB/DB Bent over Pendlay Row x 10
Wt. Strict Pull Ups x 4
Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 Minutes:
5 Toe to Bar
6 Chest to Bar Pull Ups
7 Pull Ups
40 yard farmers carry 70/55 (20/20)