Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Bulgarian Squat to Couch Stretch Rock Backs x 8 ea.

Banded Face Pull x 15-20

Single Arm KB Hold x 30 Seconds Ea.

Essential- Strength

Back Squat

3×6-4-2

Performance- Strength

Back Squat

3 Sets:

Set 1 = 5@75%

Set 2 = 3@85%

Set 3 = 1+@95%

%Percentage based off 90%+10-20 lbs

Competition -Strength

A: Back Squat

8 Sets:

Sets 1-3 x 3 (RPE 3-4)

Sets 3-5 x 3 (RPE 5-7)

Sets 6-8 x 3 (8-10)

*Sets 4-8 must be within 90% of eachother
Go for Today’s Max Triple

B: Clean Pulls

4×5 @95,100,105,105%

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

3 Sets:

AMRAP in 4 Minutes:

4 Hang Squat Clean

8 Pull Ups

12 Sit Ups

2 Minutes Rest Between Each Set. Resume where you left off.

Competition Metcon

Metcon (AMRAP – Rounds and Reps)

3 Sets:

AMRAP in 4 Minutes:

6 Squat Snatch 185/125

12 Toe to Bar

6 Bar Muscle Up

Rest 6 minutes Between Sets. Start each AMRAP from the beginning.
Goal here is consistency through all amraps. Break up gymnastics work so you can be straight to the barbell and smooth. If hitting 6 squat snatches at the load posted is a reach for you, scale back so you are confident in round one and do what you can throughout.