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)