Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Mini Band around wrist shoulder press x 10

Band pull a parts x 15

Banded Lateral Steps x 10 each

Reverse Lunge w/slider x 6 each

Scapular Pull Ups x 5

Arch/Hollow Swings x 8-10

Plank Hold x 30-45 Seconds

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

3 Sets:

AMRAP in 5 minutes

10 Hang Power Clean 95/65

10 Push Press

10 Box Jump/Step Up

10 Chest to Bar Pull Ups

Rest 3 minutes between sets, resume where you left off each set.

Competition

A: Power Snatch

3×3 with 3 second pause in receiving position. @60%

B: Snatch Pulls with 3 Seconds pause at Knee

3×3 @85,90,90%

C: Good Mornings/DB Row

3 Sets:

Good Mornings with 3 second pause at bottom x 5

Single Arm DB Bent Over Row with 3 second pause at chest x 6-8

E: Metcon (AMRAP – Rounds and Reps)

3 Sets:

AMRAP in 5 minutes

15 Hang Power Clean 115/75

15 Push Press

15 Box Jump/Step Up

15 Chest to Bar Pull Ups

Rest 3 minutes between sets, resume where you left off each set.