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.