Surge Elite Performance & Fitness – CROSSFIT
Essentials/Performance
Pull
Toes elevated DB RDL @21×1 x 10-12 (Place 10# plates under toes)
Prone on Bench Barbell Row x 5 (Build to moderate 5)
Double KB/DB Bent over Pendlay Row x 10
Supine on Ground (laying on back) band pull a parts 20 (10 Pronated/10 supinated)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes:
30 Double Unders
8 Single Arm KB/DB Snatch (4/4) 55/35
5 Handstand Push Ups/8 Push Ups
Competition
Snatch Balance
4×3 (RPE 6-7)
Power Clean (Deload)
3×3 (RPE 5-6)
Pull
3 Sets:
Prone on Bench Barbell Row x 5 (Build to Moderate weight)
Double KB Bent Over Pendlay Row x 10
Prone on Bench DB Lateral Raises x 15
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes:
30 Double Unders
8 Single Arm KB Snatch (4/4) 70/55
5 Strict Handstand Push Ups