Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Reverse V-UP x 15-20

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

Hip Extension x 10-15

Essentials/Performance Strength

Pulling

3 Sets:

Tempo Supine Ring Row x 8-10 @2121

Bent Over DB Lateral Raise x 10-12

Competition -Strength

A: Power Snatch

4×3 (Up to 70%)

*Choose the position you feel you need the most work from

B: Power Clean

4×3(Up to 70%)

*Choose position you need most work from

Essentials/Performance Metcon

Metcon (Time)

For Time:

1000m Row

50 Push Press 75/55

30 KB Swings 55/35

Competition Metcon

Metcon (Time)

For Time:

100 Push Press 75/55

200 Double Unders

30 Ring Dips

B: Metcon (Time)

AMRAP in 8 Minutes:

20 Gymnastics V-Ups

10 Calorie Row

Rest 5-10 Minutes

Then Perform:

3 Strict Ring Muscle Ups Every 30 Seconds for 10 Minutes

*Scale to 3-6 Jumping Muscle Ups