Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 3 Sets: (EMOM)
Minute 1 – Nose to Wall Handstand Hold x 30 Seconds
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Wide Grip Strict Pull Ups x 6-8
Minute 3 – 6-8 Single DB Overhead Reverse Lunges x 6-8 each arm
B) Snatch Warm Up
C) 5 Sets:
3 Position Power Snatch (High Hang, Above the Knee, Floor)
D) 5 Rds For Time:
15 Toe to Bar
10 Deadlift 115/75
5 Power Snatch
20 Wall Balls
Competition
Metcon (Time)
A) 3 Sets: (EMOM)
Minute 1 – Nose to Wall Handstand Hold x 30 Seconds
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Wide Grip Strict Pull Ups x 6-8
Minute 3 – 6-8 Single DB Overhead Reverse Lunges x 6-8 each arm
Into:
3 Sets:
60 Seconds Goblet Squat Hold
5 High Box Jumps with step down
15 Second Bike Sprint
B) 5 Sets: (Every 2 Minutes)
Power Snatch x 1 (Build to RPE 7-8)
Into:
8 Sets: (Every 45 Seconds)
Power Snatch x 1 @ weight achieved in first part
C) 5 Sets:
2 Front Squat + 2 Jerk
Sets 1-3 = 1 @ 70% of 1RM Clean & Jerk
Sets 4-5 = 1 @ 75% of 1RM Clean & Jerk
5 Rds For Time:
15 Toe to Bar
10 Deadlift 115/75
5 Power Snatch 115/75
30 Wall Balls