Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Competition -Strength

A: Just Below the Knee Snatch Pulls

3×3 @105%

B: Snatch Grip Jerk + Overhead Squat

5 Sets:

1 Snatch Grip Jerk + 2 Overhead Squat (RPE Up to 8-9)

C: Push Pull Combo

4 Sets

DB Incline 11/4 Press x 8

Single Arm Low + High DB Row x 6-8 ea.

Back Extension x 8-12

Essentials Metcon

Metcon (Time)

With a Partner Complete For Time:

A) 6 Rds:

200m Run

7 Thrusters

7 Pull Ups

Rest 5 Minutes

B) 6 Rds:

200m Run

7 KB Swing

7 Burpee

7 KB Swing

Performance Metcon

Metcon (Time)

With a Partner Complete For Time:

A) 6 Rds:

200m Run

7 Thrusters 135/95

7 Chest to Bar Pull Ups/Bar Muscle Up

Rest 5 Minutes

B) 6 Rds:

200m Run

7 KB Swing

7 Burpee

7 KB Swing

Competition Metcon

Metcon (Time)

With a Partner Complete For Time:

A) 6 Rds:

200m Run

7 Thrusters 165/115

7 Bar Muscle Up

Rest 5 Minutes

B) 6 Rds:

20/15 Calorie Bike

20 Box Jump 24/20

15 Deadlift 245/165