Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Banded Tempo Snow Angels @5151 x 5

Banded Pulsing Snow Angels x 3-4 (Goal to Hit 10+ Pulses Up & Down)

Zombie Front Squat (Bar can be taken from rack) x 6-8

Bar Hang x 30-45 Seconds or Ring False Grip Hang x 3-4 sets x 5-8 Seconds

Essentials/Performance

A: Warm-up (No Measure)

1 Set

10 Clean Grip RDL

10 Clean Grip Bent Over Row

3 Clean Grip High Pulls

3 High Hang Muscle Clean

3 Front Rack Feet Transfer

3 Hang Power Clean-Mid thigh

3 Front Squat

3 Tempo Squat Clean -2 Seconds From Mid Shin to Mid Thigh

B: Tempo Clean Complex

5 Sets: (Every 90 Seconds)

Tempo Power Clean + Front Squat + 2 Tempo Squat Clean

(2 Seconds to mid thigh on cleans)

Metcon (Time)

4 Rds For Time:

12 Toe to Ring

9 Hand Release Push Ups

6 Front Squat 135/95

6 Shoulder to Overhead

Competition

A: Power Clean + Push Jerk

4×2 (70-80%)

B: Front Squat/Single Arm OH Press

A1) 4×3 (RPE 7-8)

A2) 3×8 Single Arm DB Shoulder Press

Superset A1&A2 first 3 sets

C: (Perform After WOD) Front Rack Reverse Lunge + Overhead Hold

3 sets:

6 Front Rack Reverse Lunge RT

30 Seconds Jerk Grip Overhead Hold

6 Front Rack Reverse Lunge LT

30 Seconds Jerk Grip Overhead Hold

*Use 110% of 1RM Shoulder Press. Goal is for holds to be unbroken, if unable to accumulate 30 seconds before moving onto lunges

Metcon (Time)

5 Rds For Time:

12 Toe to Bar

9 Strict Handstand Push Ups

6 Thrusters 155/105

*Threshold/Unbroken test. Goal is to move quickly and perform unbroken