Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (Time)

With a Partner Complete For Time:

50 Power Clean 135/95

50 Shoulder to Overhead

50 Burpee Over Bar

75 Slam Ball

50 Burpee Over Bar

50 Handstand Push Up/HR Push Up

50 Deadlift 225/155

Competition

Metcon (Time)

With a Partner Complete For Time:

60 Power Clean 155/105 (Alt every 5 Reps)

60 Shoulder to Overhead (Alt every 10 reps)

60 Burpee Over Bar

60/45 Calorie Row (Both Partners Complete 60/45 cal)

60 Burpee Over Bar

60 Deficit Handstand Push Up w/1 second pause at top 4/2″ (Alt every 5)

60 Deadlift 225/155 (Alt every 10 reps)

B: Gymnastics Strength

Complete the following. Complete each movement before going to the next one.

50- strict dips on stacked boxes

50-lunge to handstands

50-v-ups

50-band assisted strict pull ups

50-false grip hang leg lifts to L-position

(video demonstrates the L-hang position)

https://vimeo.com/181500415/2b4ba06f1f

THEN

Rotate through 3 rounds of the following stretches. Hold each one for 1:00min.

Inverted Shoulder Stretch

Pancake Stretch Middle

Sitting Straddle Stretch Right Side

Sitting Straddle Stretch Left Side

Straddle Seal (Cobra) Stretch

C: Finisher

1 Set:

50 Close Grip Bench Press

50 Prone Skull Crushers

100 Barbell Biceps Curls

100 Wt. Anchored Sit Ups