Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Banded Lateral Steps x 10 yrds RT/LT

Hand to Hand Russian KB Swing x 8 Each

PVC Pass Through x 10

Wall Ball x 10

Scapular Pull Up x 5

Bar Arch/Hollow Swings x 5 ea.

Essentials/Performance

Metcon (3 Rounds for reps)

For Reps:

A) AMRAP in 5 Minutes:

35/25 Calorie Row

In Remaining Time:

AMRAP Burpee Box Jump Overs/Step Ups 24/20

Rest 3 Minutes

B) AMRAP in 4 Minutes:

25/17 Calorie Row

In Remaining Time:

AMRAP 10 Russian KB Swings + 5 Lunges on RT(Hold KB in RT arm) + 5 Lunges on LT (Hold KB in LT arm)

Rest 3 Minutes

C) AMRAP in 3 Minutes:

15/10 Calorie Row

Bar Muscle Ups/Burpee Chest to Bar Pull Ups/Burpee Pull Ups

Competition

A: Metcon (3 Rounds for reps)

For Reps:

A) AMRAP in 5 Minutes:

Burpee Box Jump Overs 24/20

Rest 3 Minutes

B) AMRAP in 4 Minutes:

Squat Clean + Jerk 165/115

Rest 3 Minutes

C) AMRAP in 3 Minutes:

Bar Muscle Ups

3 Position Power Snatch

4×3 (Up to 70%)

Snatch Pull/Snatch Balance

4 Sets:

Snatch Pulls x 5 @ 90,95,100,105%

Snatch Balance x 3 (Up to 90%)

(Perform After WOD) GH Raises/Bent Over Row

3 Sets:

GH Raises x 5

Bent Over Barbell Row x 8 (AHaP)