Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

With a light to moderate KB/DB complete the following as a complex with 1 arm, rest 30 seconds and repeat on the other arm. 2 rounds on each arm:

5 Turkish sit ups (https://www.youtube.com/watch?v=zbMmR7NXc0w)

1/2 Turkish Get Up (from back to standing)

5 push press, 3 second hold at the top

5 Goblet Squat or 1 arm waiter squats, 3 second hold at the bottom

5 1 arm thruster

5 1 arm ohs

1/2 TGU (Standing to back)

Essentials/Performance Strength

Tempo Front Squat

4×3 @5210

Competition -Strength

A: Tempo Front Squat

4×3 (Up to 70%) @5210

B: Deadlift (EMOM)

8×6 @60%

Essentials/Performance/Competition

Metcon (Time)

Pick 1

A) For Time:

“Grace”

30 Clean & Jerk 135/95

OR

B) With a Partner Complete For Time:

“Partner Double Grace”

60 Clean & Jerk 135/95