Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Reverse V-Ups x 15-20

Double Leg Hip Bridge x 15 + Single Leg Hip Bridge x 10 each

Push Up Shoulder Taps x 10

Jump Rope x 30 Seconds

Essentials

A: Pull Up

A) 3 Sets:

• Tempo Inverted Barbell Row x 8-10 @2112 (3 Seconds down, 1 sec pause, 1 sec up, 3 sec pause with chest on bar)

*Sets 1 = Pronated Grip, Set 2 = Supinated, Set 3 = Mixed RT/LT x 3-4 then Mixed LT/RT x 3-4

• Between each set perform 25 Second knee tuck hollow hold + 25 Seconds Arch Hold

B) 2 Sets:

• Scapular Pull Ups with 2 Second hold at top x 4-6

• Scapular Push Up x 8-10

• Tempo Prone Incline Bench Y Raises with 3 Second Hold at top and 3 Seconds Eccentric Down

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes:

12 Alt. DB Snatch 35/20

6 Burpee Box Jump Overs

Performance

Ring Muscle Up

2 Sets:

A) False Grip Hang x 3-8 Seconds

B) False Grip Scapular Pull Up x 4-6

C) False Grip Swing x 4-6 (No Pull, keep arms straight)

D) False Grip Strict Chest to Ring Pull Ups x 2-4

E) Ring Dip to 2 Second Support Hold + Dip Balance to 2 Second Bottom of Dip Hold x 4-6

F) Kneeling Ring Muscle Up Transition x 2-3

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes:

12 Alt. DB Snatch 50/35

6 Burpee Box Jump Overs

Competition

A: Front Squat/Push Press

5 Sets:

Front Squat 3×2 (RPE 7-8), 2×1 (RPE 8-9)

Push Press 3×5 (RPE 7-8)

*Superset first 3 Sets

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes:

18 Alt DB Snatch 50/35

9 Burpee Box Jump Overs 24/20