Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Reverse V-Ups x 15-20

Single Arm High Pull to External Rotation x 8-10 ea.

Supine Row w/2 Second Pause at top x 6-12

Essentials/Performance Metcon

Metcon (3 Rounds for reps)

Complete AMRAP in:

5 min amrap

36 Toe To Bar

24/17 Calorie Row

AMRAP Burpee Pull Up

Rest 3 Minutes

5 min amrap

25 Thruster 95/65

30 Dead Lift 95/65

AMRAP Burpee Pull Up

Rest 3 Minutes

5 min amrap

30 Push Up

30 Hang Clean 95/65

AMRAP Burpee Pull Up

*Score is Burpee Pull Ups Per Round

Competition

A: 3 Position Power Snatch

4×1 (Top to Bottom Up to 70%)

B: Snatch Pulls

3×3 @100%

C: Deficit RDL/Bent Over Row

3 Sets:

Deficit RDL x 5 (Up to 70% of 1RM Back Squat)

Bent Over Barbell Row x 8 (AHAP)

Competition Metcon

Metcon (3 Rounds for reps)

Complete AMRAP in:

5 min amrap

36 Toe to Bar

36 Bar Facing Burpee

AMRAP Row for Calories

Rest 3 Minutes

5 min amrap

25 Thrusters 135/95

30 Deadlift

AMRAP Row for Calories

Rest 3 Minutes

5 min amrap

42 Pull Up

30 Hang Power Clean 135/95

AMRAP Row for Calories