Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Wall Slides x 10

Side Lying DB Lateral Raise x 10 ea.

Scapular Pull Ups x 6-8

Scapular Push Ups x 10-12

1/2 Kneeling Partner Assisted Banded 1/2 Russian Twist x 8 ea.

Essentials/Performance Strength

Pause Tempo Push Press

5×4 (2 second pause in dip, up fast 3 second eccentric to rack)

Essentials/Performance Metcon

Metcon (No Measure)

EMOM x 4 Sets

12-15 Ring Push Up

8-12 Chest to Bar Pull Up

12-15 Medball Sit Up

18/14 Calorie Row

Competition -Strength

Power Snatch

4×3 @70%

Power Clean

4×3 @70%

Competition Metcon

A: Metcon (Time)

21-15-9 For Time:

Clapping Push Up

Deficit Handstand Push Up 4″/2″

Ring Dip

30/24 Calorie Row

Rest 2 Minutes Between Sets

Ex. 21,21,21,30/24, Rest…15,15,15,30/24, Rest Ect

B: Midline/Gymnastics

5×12-15 Weighted GHD Sit Ups

Rest 60 Seconds Between Sets

Then

Rest 5-10 Minutes

Then

3 Kipping Muscle Up Every 30 Seconds For 10 Minutes or Until Failure (6 Jumping Ring Muscle Up Scale)