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.
Essentials/Performance Strength
Back Squat (Deload)
3 Sets:
Set 1 = 5 @40%
Set 2 = 5 @50%
Set 3 = 5 @60%
Competition -Strength
A): Front Squat (Deload)
5×3 (Up to 4-5 RPE)
B: Deficit RDL
3×5 (Up to 5-6 RPE)
Essentials/Performance Metcon
Metcon (2 Rounds for reps)
2 Sets:
AMRAP in 7 Minutes:
14 Chest to Bar Pull Up
7 Power Clean @ 75-80% of 1RM
14 Wall Balls
Rest 7 Minutes
Competition Metcon
Metcon (2 Rounds for reps)
2 Sets:
AMRAP in 7 Minutes:
21 Chest to Bar Pull Ups
7 Power Clean 245/165
14 Wall Ball
Rest 14 Minutes Between Sets
Perform Set 1 @90% RPE then 100% on the 2nd set. Goal is to see how consistent you can be. Clean should be able to perform a rep every 6-8 seconds, if not scale back.