Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

Metcon (Time)

For Time:

2 Rds

10 Wall ball

10 Sit-ups

10 Box jump

10 Push-ups

2 Rds

10 Pull-ups

10 DB Step Ups

10 KB swings

10 DB Push press

2 Rds

10 KB Sumo deadlift high pull

10 Burpees

10 sit-ups

10 Walking Lunge

Performance

Metcon (Time)

Jimmy’s B-Day WOD

For time:

20 Wall ball

20 Sit-ups

20 Box jump, 24/20

20 Push-ups

20 Power Clean 135/95

20 Double-unders

20 Dumdbell Thrusters, 35/25

20 Pull-ups

20 Overhead Squat 95/65

20 Kettlebell swings, 55/35

20 Push press 95/65

20 Ring Dips

20 Sumo deadlift high pull 95/65

20 Burpees

20 Back squat 135/95 (From Floor)

20 Anchored Wt. sit-ups

20 Walking lunge steps

20 Deadlift 135/95

20 Knees to elbows

20 Front squat 135/95

Competition

A: Metcon (No Measure)

For Quality in 15 Minutes Rotate Through movements:

3 Pistols Each

1 Rope Climb

5-7 Deficit Handstand Push Ups 2/1″

10 Strict Toe to Bar

3-6 Clapping Push Ups

3-5 Strict Pull Ups

10 Calorie Row

1 Strict Ring Muscle Up + 2-3 Kipping Muscle Ups

B: Hang Muscle Snatch (Above the Knee)

2×3 @30-40%

C: Hang Snatch + Hang Power Snatch (Above the Knee)

2×1+2 @40-50%

D: Hang Snatch (Below the Knee)

2×3 @60-70%

E: Snatch

1×3 @80%

2×2 @85-90%

F: Hang Power Clean + Push Jerk (Above the Knee)

2×3@40-50%

G: Hang Clean + Split Jerk (Below Knee)

2×3 @60-70%

H: Clean + Jerk

1×3@80%

2×2@90%

I: Thruster/Bent Knee Wt. Hip Extension/Band Pull a Parts

4 Sets:

Thrusters x 3 (Take from Rack RPE 6-7)

Bent Knee Wt. Hip Ext. x 10-15

Band Pull a Parts x 20