Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

2 Sets:

Foam Roll Serratus Wall Slide x 5 (https://www.youtube.com/watch?v=8jOPBCorATw)

Tempo Push Up with Protraction x 5 @ 3012 (https://www.youtube.com/watch?v=gV00fVrrz4w)

Medball Squeeze Glute Bridge x 10-15

Medball Stir the Pots x 8-12 each

B) 3 Sets:

DB Incline Press x 8-10

Bulgarian Split Squat x 10-8-6 each

C) 3 Sets:

Rear Foot Elevated or Split Stance Single Leg RDL x 6-8

Landmine Row x 8-12 each (butt the end of bar against plates)

D) 3 Sets:

Single Arm Upright Row x 6-8 each

Single

Banded Single DB Bicep Curl x 10-12

Banded Triceps Extension x 12-15

Competition

Metcon (No Measure)

2 Sets:

Foam Roll Serratus Wall Slide x 5 (https://www.youtube.com/watch?v=8jOPBCorATw)

Tempo Push Up with Protraction x 5 @ 3012 (https://www.youtube.com/watch?v=gV00fVrrz4w)

Medball Squeeze Glute Bridge x 10-15

Medball Stir the Pots x 8-12 each

A) 4 Sets: (Every 90 Seconds)

Tall Power Clean x 3

2″, 4″, 6″, Full Squat

B) 4 Sets: (Every 90 Seconds)

Power Clean to Parallel w/1 second pause in receiving position + Push Jerk

Sets 1-2 = 2+2 @ 73-78%

Set 3=5 = 2+1 @ 80-83%

C) 4 Sets: (Every 2 Minutes)

Behind the Neck Jerk + Front Rack Jerk (Building to tech solid heavy for the day)

D) 4 Sets: (Every 90 Seconds)

Clean Deadlift x 4 @ 100%

E) 4 Sets: (Barbell Cycling)

Hang Power Snatch + Hang Squat Snatch

Set 1 = 1+1 x 4

Set 2 = 1+1 x 3

Set 3 = 1+1 x 2

Set 4 = 1+1

*Focus on smooth transitions between position. Build in weight as long as bar is moving well.

F) 5 Sets:

5-10 Unbroken Ring Muscle Up

Rest as needed between sets

G) 5 Sets:

7-15 Unbroken Strict Handstand Push Ups

Rest as needed