Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Plank Lid Lateral Slides x 15-20 each

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

High Hang Clean High Pulls x 3

High Hang Muscle Clean x 3

High Hang Power Clean x 3

Thruster x 3

Hiedins x 10 ea.

Essentials

Hang Clean + Front Squat

5 Sets:

3 Hang Power Clean + 3 Front Squat

Performance

A: Hang Power Clean + Front Squat

7 Sets:

Hang Power Clean + Front Squat

Metcon (No Measure)

5 Sets Each:

Odd Minutes = 30 Double Unders + 6-8 Chest to Bar Pull Ups

Even Minutes = 8 Lateral Burpee + 6-8 Thrusters

Competition

Tempo Front Squat

4 Sets:

Tempo Front Squat @4000 (RPE 7-8)

Metcon (No Measure)

5 Sets Each:

Odd Minutes = 30 Double Unders + 6 Overhead Squat 115/75

Even Minutes = 8 Lateral Burpee + Over Bar 6 Overhead Squat

Ring/Bar Complex

Complete 4 rds of the following:

2 min Plank Hold

Ring Complex

1 pull up-10 sec hanging L-sit- 2 swings-muscle up-3 dips-2 swings-2 muscle ups

2 min Hollow Hold

Bar Complex

2 kipping pull ups-2 kipping Chest to Bar Pull Ups-2 kipping Toe to Bar-2 BMU

If you can’t do BMU then do C2B