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.

Hip Extensions x 10

Muscle Clean + Push Press x 5

High Hang Muscle Snatch + Overhead Squat x 5

Essentials

Metcon (Time)

4 Rds For Time

12 Deadlift

6 Pull Up

9 Hang Power Clean

9 Push Up

6 Push Jerk

12 Burpee

Performance

Metcon (Time)

For Time: (18 Minute Cap)

5-4-3-2-1

Deadlift 275/185

Muscle Up (x2 Pull Up)

5-4-3-2-1

Clean & Jerk 185/125

Handstand Push Up (x2 Push Up)

5-4-3-2-1

Squat Snatch 135/95

Burpee over barbell

Competition

Metcon (Time)

Adam’s B-Day WOD:

For Time: (18 Minute Cap)

5-4-3-2-1

Deadlift 315/205

Muscle Up

5-4-3-2-1

Clean & Jerk 225/155

Deficit Handstand Push Up (Choose Depth)

5-4-3-2-1

Squat Snatch 135/95

Burpee over barbell

Metcon (No Measure)

For 20-25 Minutes steady state movement @ a pace you can keep a conversation perform:

10×10 yard shuttle run

4-7 Strict chest to bar Pull up

16 Walking Lunge

12/10 Calorie Row

10-12 Hip Extension

6 Turkish Get Ups (3/3)

8-12 Ring Push Ups

6-10 Rope hang Strict Knee to Elbow

30 Double Unders