Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
2 Sets:
Plank Hold Lateral Oblique Slides x 15-20 Each
Reverse Snow Angel x 8-10
Cossack Squat x 10
Hip Extension x 10-15
Essentials/Performance
Back Rack Box Squat
4×3
*Goal to increase 5-10# from last week
Metcon (No Measure)
EMOM x 4 Sets:
Minute 1 = 8 DB Lunges (4/4) + 6 DB RDL
Minute 2 = Row 16/12 Calories
Minute 3 = 6-8 Vertical Jump to target 12″ above reach
Competition
A: 3 Position Power Clean
4×1 (Up to 70%, Top to Bottom)
B1: Front Squat
5×3 (RPE 8-9)
Sets 1-3 Superset B1&B2
B2: Single Arm DB Shoulder Press
3×8 each
Sets 1-3 Superset B1&B2
Metcon (No Measure)
3 sets:
3 Position Snatch (power or full, top to bottom) x 3 @65% (9 total snatches each set)
20/15 cal bike
10 NO TOUCH box jump overs 24/20
rest 2 minutes
*Each 3 position rep to be unbroken. Goal is to increase speed sch round on bike and box jump overs.