Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Plank Hold Lateral Oblique Slides x 15-20 Each

Face Pulls x 15

Cossack Squat x 10

Hip Extension x 10-15

Essentials/Performance Strength

Box Back Squat

4×5

Competition -Strength

A: Back Squat

6×3 (RPE 7-8)

B: Clean Pull

4×3 @95,100,105,110%

Essentials/Performance Metcon

Metcon (2 Rounds for reps)

2 Sets:

AMRAP in 4 Minutes:

8 Thrusters

8 Box Jump Overs

8 Toe to Bar

Rest 4 minutes Between Sets

Competition Metcon

Warm-up (No Measure)

3 Sets:

AMRAP in 4 Minutes:

12 Push Press 155/105

12 Box Jump Overs

12 Toe to Bar

Rest 4 Minutes

*Weight should be weight you can perform for at least 1st 2 rounds UB. If unable to adjust appropriately.