Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

A) Barbell Warm Up

B) 4 Sets: (Every 90 Seconds)

3 Position Power Snatch + Overhead Squat or 10-15 KB Swings

4 Sets: (Every 90 Seconds)

3 Position Power Clean + Front Squat + Jerk or 3 Deadlift + 5 Goblet Squat

C) 3 Sets:

DB Incline Press x 6-8

Bulgarian 1 1/4 Split Squat x 8-6-4 each

D) IF TIME OPTIONAL

3 Sets:

Banded Single DB Bicep Curl x 10-12

Banded Triceps Extension x 12-15

Competition

Metcon (Time)

2 Sets:

Scapular Push Ups on Elbow x 6-8

Single Arm DB Upright Row x 8 each

Medball Squeeze Glute Bridge x 10-15

Medball Tall Plank Band Around Feet Alternating Knee Tucks @2122 x 8-10 each (https://www.youtube.com/watch?v=jWJI8Bq0OuI)

A) 3 Sets: (Every 90 Seconds)

3 Hang Muscle Clean + 3 Jerk Balance (https://www.youtube.com/watch?v=2uSBT7csXgU)

B) 4 Sets: (Every 2 Minutes)

Power Clean + Jerk

Sets 1-2 = @ 70-75%

Set 3=5 = @ 75-80%

C) 5 Sets: (Every 90 Seconds)

Clean Deadlift x 1 @80-90%

D) 4 Sets: EMOM

Minute 1 = 10-8-6-4 Power Snatch @ 50-60%, 65-75%, 75-80%, 80-85%

Minute 2 = 20 Wall Balls

Minute 3 = 10-8-6-4 Power Clean 0-60%, 65-75%, 75-80%, 80-85%

Minute 4 = 40 Double Unders

*For the power snatch and clean goal is to build each set. Use 2 Bars

E) For Time:

15 Power Snatch @50-55%

50 Wall Balls

15 Power Clean @50-55%

100 Double Unders