Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Plank Lateral Leg Slides x 15-20 ea.

Face Pulls x 10

Hollow + Arch Swings on Pull Up Bar x 10 ea.

Cossack Squat x 10 ea.

Essentials/Performance Strength

Unilateral/Posterior Strength (Perform After WOD)

3 Sets:

Tempo DB Split Squat x 10 each @1111

Rest 60 Seconds

Hip Extension x 12-15

Rest 2 Minutes
Goal for split squat is to increase 5-10 lbs from last week.

Competition -Strength

A: Front Squat (Deload)

5×3 (Up to 5-6 RPE)

B: Clean Pulls

3×3 @90%

Essentials/Performance Metcon

Metcon (2 Rounds for reps)

2 Sets Each For Total Reps:

AMRAP in 4 Minutes:

3,6,9, ect… Clean and Jerk 135/95

3,6,9, ect… Toe to Bar

Rest 2 Minutes

*Start over each set

Competition Metcon

Metcon (3 Rounds for reps)

3 Sets Each For Total Reps:

AMRAP in 4 Minutes:

3,6,9, ect… Clean and Jerk 135/95

3,6,9, ect… Toe to Bar

Rest 2 Minutes

*Start over each set
This workout will test your grip so be smart with your rep scheme. If your grip fails you’re going to be standing around during sets 2-3. Don’t over pace, it is still only 4 Minutes.