Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

Metcon (Time)

With a Partner Complete

3 Rds For Time

20 Wall Ball 14/10

14 Pull Ups

30 Wall Ball 12/8

10 Supine Row

40 Wall Ball 10/6

4 Rope Climbs/Foot Locks

*Scaling Options:

Rope Climb = Foot lock pull up, hand over hand strap

Performance

Metcon (Time)

With a Partner Complete

3 Rds For Time

20 Wall Ball 20/14

14 Bar Muscle Up/Chest to Bar Pull Ups

30 Wall Ball 14/10

10 Ring Muscle Up/Pull Ups

40 Wall Ball 10/6

6 Rope Climbs/Foot Locks

*Scaling Options:

Bar Muscle Up = jumping/banded bar muscle up.

Ring Muscle Up = jumping, seated banded transition, kneeling transition

Rope Climb = Foot lock pull up, hand over hand strap

Competition

A: Metcon (Time)

With a Partner Complete

3 Rds For Time

10 Wall Ball 30/20

20 Wall Ball 20/14

30 Wall Ball 14/10

7 Bar Muscle Up

5 Ring Muscle Up

3 Rope Climb

*Partners Follow Each Other.

B: Metcon (No Measure)

Complete 1 Set With No Rest Between Movements: (Focus on Quality)

10 Strict Deficit Ankle Weighted Handstand Push Ups (6/4″)

10 Strict Wt. Pull Ups

15 Strict Deficit Handstand Push Up

15 Strict Handstand Push Up

20 Kipping Handstand Push Up

20 Kipping Chest to Bar Pull Ups (No butterfly)

C: Upper Back

3 Sets:

Single Arm Upright Row x 10-12

Snatch Grip Incline Upright Row x 10-12

Bent Over DB Lateral Raise x 10-12

D: Bi’s/Tri/s

1 Set:

100 Alternating Hammer/Supinated DB Curl (50/50)

100 Lying Supine DB Rolling Triceps Extensions