Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Reverse V-Up x 15-20

Banded Lateral Side to Side Shuffle x 30 Seconds

High Wall Ball x 10

Essentials

Front Squat/Back Squat

3 Sets: (Every 2 Minutes)

Front Squat x 2-4

Then

3 Sets: (Every 2 Minutes)

Back Squat x 2-4

B: Metcon (Time)

10 Rds For Time:

9 Thrusters 65/45

35 Single Unders

*17 MINUTE TIME CAP

Performance

A: Front Squat/Back Squat

4 Sets:(Every 2:30)

3/6 Front Squat/Back Squat @ 85% of 1RM Front Squat

B: Metcon (Time)

10 Rds For Time:

9 Thrusters 95/65

35 Double Unders

*17 MINUTE TIME CAP

Competition

A: Clean & Jerk

8 Sets:

Set 1 = 2 @65%

Set 2 = 2 @70%

Set 3 = 2 @75%

Set 4 = 2 @80%

Set 5 = 1 @85%

Set 6 = 1 @91%

Set 7 = 1 @94%

Set 8 = 1 @90%

B: Snatch

6 Sets:

Set 1 = 2 @65%

Set 2 = 2 @70%

Set 3 = 2 @75%

Set 4 = 2 @80%

Set 5 = 1 @85%

Set 6 = 1 @90%

C: Metcon (Time)

10 Rds For Time:

9 Thrusters 95/65

35 Double Unders

*17 MINUTE TIME CAP