Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
2 Sets:
Banded Lateral Steps x 10 each
Banded PVC Overhead Squat x 6-10
Banded Face Pulls x 10-15
Essentials/Performance
Behind the Neck Push Press + 3 Overhead Squat
5 Sets:
1 Behind the Neck Push Press + 3 Overhead Squat @21×1
Essentials
Metcon (9 Rounds for reps)
3 Sets For Reps:
1 Minute KB Swings
1 Minute Stick Facing Burpee
1 Minute (Pull Ups, Dips, Push Ups)
Rest 2 Minutes
Performance
Metcon (9 Rounds for reps)
3 Sets:
1 Minute KB Swings
1 Minute Stick Facing Burpee
1 Minute (Ring Muscle Up, Ring Dip, Handstand Push Ups)
Rest 2 Minutes
Competition
: Behind the Neck Snatch Grip Push Press + Overhead Squat/Unilateral Lower
A) 4 Sets:
Behind the Neck Snatch Grip Push Press + 2 Overhead Squat (RPE 6-8)
B) 3 Sets:
Rear Foot Elevated Front Rack Split Squat (Bulgarian) @21×1 x 6-8
2 Rep Power Snatch
12 Minutes Build to today’s 2 Rep TnG Power Snatch
Metcon (9 Rounds for reps)
3 Sets:
1 Minute Max Reps TnG Power Snatch (80, 70, 60% of Part A)
1 Minute Max Bar Facing Burpee
1 Minute Max (Ring Muscle Up, Ring Dips, Handstand Push Ups)
Rest 2 Minutes
Set 1 = 80%, Ring Muscle Ups
Set 2 = 70%, Ring Dip
Set 3 = 60%, Handstand Push Ups