Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

A: Front Squat

3 Sets: (Every 2 Minutes)

Front Squat x 4-6

B: Back Squat

3 Sets: (Every 2 Minutes)

Back Squat x 4-6

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

15 Push Press 75/55

12 KB Swings

40 Double Uners

Performance

Texas Squat Program

3 Sets:(Every 3:30 Minutes)

Front Squat/Back Squat: 3X7/13 @ 70% (of max FS)

*Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 70% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

15 Push Press 75/55

12 KB Swings

40 Double Unders

Competition

A: Snatch

6 Sets: (Every 2 Minutes)

3 @80%

2 @85%

1 @90%

3 @85%

2 @90%

1 @95%

B: Clean & Jerk

6 Sets: (Every 2 Minutes)

3 @80%

2 @85%

1 @90%

3 @85%

2 @90%

1 @95%

C: Deadlift

4-3-2-1-1 (RPE 9-10)

D: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

18 Push Press 75/55

12 Power Snatch

40 Double Unders