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 20-30 Seconds or Ring False Grip Hang x 3-4 sets x 3-5 Seconds

Essentials/Performance

A: Warm-up (No Measure)

1 Set

10 Clean Grip RDL

10 Clean Grip Bent Over Row

5 Clean Grip High Pulls

2 High Hang Muscle Clean

2 Hang Power Clean-Mid thigh

2 Hang Power Clean-Below knee

2 Tempo Power Clean-2 Seconds From Mid Shin to Mid Thigh

Clean Complex

5 Sets: (Every 90 Seconds)

2 Tempo Power Clean + 3 Front Squat

(2 Seconds to mid thigh)

Metcon (Time)

4 Rds For Time:

6 Power Clean @70%

12 DB Lunge Total (Perform All 6 on RT, Then All 6 on LT)

300m Run

Competition

A: Power Clean + Jerk

4×2 (Up to 80%)

B: Back Squat/Split Shoulder Press

A1) 5×3 (RPE 8-9)

A2) 3×5 Shoulder Press From Split Position
Superset A1&A2 first 3 sets

Metcon (Time)

4 Rds For Time:

6 TnG Power Snatch + 6 Overhead Squat @55% of 1RM Snatch

300m Run

*Goal is to attack the barbell and perform unbroken