Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Mini Band around wrist shoulder press x 10

Band pull a parts x 15

Reverse Lunge w/slider x 6 each

Plank Hold x 30-45 Seconds

Essentials/Performance

Tempo Clean

5 Sets: (Every 90 Seconds)

Tempo Squat Clean x 3

(2 Seconds to mid thigh on cleans)

Essentials

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

5 False Grip Supine Ring Row

4-7 Ring Dip/Jump to Support + Negative

7-9 Medball Sit Up

9-12 Supine Heel Drag Knees to Elbow

Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

5 Ring Muscle Up/MU Ring Transitions

7 Ring Dip

9 Medball Sit Up

12 Toe to Bar

Competition

A: Hang Power Clean + Push Jerk (Below the Knee)

4×2 (50,60,70,75%)

B: Back Squat

4×3 (RPE 8-9)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

9 Ring Muscle Ups

12 Ring Dips

15 GHD Sit Ups

18 Toe to Bar