Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Banded Lateral Steps x 10 each

Banded PVC Overhead Squat x 6-10

Banded Face Pulls x 10-15

Essentials/Performance

Behind the Neck Push Press + 3 Overhead Squat

5 Sets:

1 Behind the Neck Push Press + 3 Overhead Squat @21×1

Essentials

Metcon (9 Rounds for reps)

3 Sets For Reps:

1 Minute KB Swings

1 Minute Stick Facing Burpee

1 Minute (Pull Ups, Dips, Push Ups)

Rest 2 Minutes

Performance

Metcon (9 Rounds for reps)

3 Sets:

1 Minute KB Swings

1 Minute Stick Facing Burpee

1 Minute (Ring Muscle Up, Ring Dip, Handstand Push Ups)

Rest 2 Minutes

Competition

: Behind the Neck Snatch Grip Push Press + Overhead Squat/Unilateral Lower

A) 4 Sets:

Behind the Neck Snatch Grip Push Press + 2 Overhead Squat (RPE 6-8)

B) 3 Sets:

Rear Foot Elevated Front Rack Split Squat (Bulgarian) @21×1 x 6-8

2 Rep Power Snatch

12 Minutes Build to today’s 2 Rep TnG Power Snatch

Metcon (9 Rounds for reps)

3 Sets:

1 Minute Max Reps TnG Power Snatch (80, 70, 60% of Part A)

1 Minute Max Bar Facing Burpee

1 Minute Max (Ring Muscle Up, Ring Dips, Handstand Push Ups)

Rest 2 Minutes

Set 1 = 80%, Ring Muscle Ups

Set 2 = 70%, Ring Dip

Set 3 = 60%, Handstand Push Ups