Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Plank Up/Downs (Forearms to Hands) x 30 Secodns

Wall Slides x 8

Goblet Squat w/Press Out in Bottom x 6-8

Banded Good Mornings x 10-12

Single Leg Box/Plate Jump x 3 ea.

Essentials/Performance

Behind the Neck Push Press/Jerk + Tempo Overhead Squat

4×4 @2211

Metcon (No Measure)

A) EMOM x 4 Sets:

Minute 1 = 4-7 Bar Muscle Up/Chest to Bar Pull Up

Minute 2 = 7-10 Hang Power Clean 155/105

B) EMOM x 4 Sets

Minute 1 = 10-20 (Total) Pistols/Step Ups

Minute 2 = 4-10 Strict Handstand Push Up/Push Ups

Competition

A: Clean & Jerk

6 Sets:

Sets 1-5 = 2 Reps (Up to 85%)

Set 6 = 1 @90%

B: Snatch

6 Sets:

Sets 1-5 = 2 Reps (Up to 85%)

Set 6 = 1 @90%

C: Back Squat

4×5 (RPE 4-5)

D: Metcon (No Measure)

A) EMOM x 4 Sets:

Minute 1 = 4-7 Bar Muscle Up

Minute 2 = 7-10 Hang Power Clean 165/115

B) EMOM x 4 Sets

Minute 1 = 10-20 (Total) Pistols

Minute 2 = 4-10 Tempo Deficit Strict Handstand Push Up (1-2″ Deficit @1112