Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 rounds:

10 yard side shuffles x 10

Supinated Grip Hang From Pull Up Bar x 20-30 Seconds

PVC Pass Throughs x 10

Prone Box Hamstring Curls w/3 count hold at top x 10

Essentials/Performance

Barbell Warm Up

1 Set

10 Clean Grip RDL

10 Clean Grip Bent Over Row

3 High Hang Muscle Clean

1 High Hang Power Clean

1 Hang Power Clean (Mid Thigh)

1 Hang Power Clean (Just Below Knee)

3 Front Squat

3 Hang Clean (Above the knee)

Essentials Metcon

Metcon (2 Rounds for reps)

2 Sets: (4 Minutes Rest Between Sets)

AMRAP in 6 Minutes:

6 Front Squat

6 Bar Facing Burpee

6 Push Ups

Rest 30 Seconds Rest Between Each Round

Performance Metcon

Metcon (2 Rounds for reps)

2 Sets: (4 Minutes Rest Between Sets)

AMRAP in 6 Minutes:

5 Hang Squat Clean 135/95

7 Bar Facing Burpee

9 Handstand Push Ups

Competition -Strength

Front Squat

6×3 @ Build to 7-8 RPE

Unilateral/Midline

3 sets:

Single Arm KB Front Rack Bulgarian Split Squat x 6-8 ea.

Single Leg Reverse Hyper x 8-10 ea.

4 Way Feet Elevated on Bench Plank Hold x 30 Seconds Each. (Prone, Supine, Side, Side)
For bulgarian squat, hold kb on opposite side of leg being used. Ex rt leg squatting = LT arm holding

Competition Metcon

Metcon (2 Rounds for reps)

2 Sets:

AMRAP in 6 Minutes (Rest 4 minutes between sets)

6 Hang Squat Clean 165/115

9 Bar Facing Burpee

12 Handstand Push Up
Be smart. Go to fast and you’ll blow your triceps out. Plan ahead, and breathe.