Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
2 Set:
Plank Hold on Forearms x 45-60 seconds
Elbow on Knee External Rotation x 10 ea.
Banded Lateral Step x 10 yards ea.
Band around knees Wall Ball x 5
Hip Extensions x 10
Essentials/Performance
A: Metcon (Time)
For Time:
500m Row
15-12-9
Back Squat @60-65% of 1 RM (Take from Rack)
Burpee Over Stick Jump
B: Pulling
4 Sets:
Supinated Grip Bent Over Row x 5
Double DB RDL x 6-8
Competition
A: Snatch Complex, Snatch
6×1 = Complex (1 snatch, 1 hang snatch from below knee, 1 overhead squat) @40,50,60,70,80,85%
1×1 Snatch @ 90%
B: Clean & Jerk Complex, Clean
6×1 = Complex (1 Clean & Jerk, 1 Hang clean & Jerk from below the knee) @50,60,70,80,85,90%
1×1 Clean @ 90%
C: Tempo Front Squat/Push Press
4 Sets:
Tempo Front Squat @3300 x 5 (RPE 6-8)
Push Press x 3 (AHAP)