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.

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

Essential- Strength

A: Bench Press

3 Sets:

Set 1 = 6 Reps

Set 2 = 4 Reps

Set 3 = 2 Reps

B: Alternating Bent Over DB Row/Prone Incline DB Lateral Raise

3 Sets

Alternating Bent Over DB Row x 8 ea. (Alternating from the top)

Prone Incline DB Lateral Raise x 8

Performance- Strength

A: Wendler Bench Press

3 Sets:

Set 1 = 5@75%

Set 2 = 3@85%

Set 3 = 2+@95%

% Based off 90% +5-10 LBs

B: Alternating Bent Over DB Row/Prone Incline DB Lateral Raise

3 Sets

Alternating Bent Over DB Row x 8 ea. (Alternating from the top)

Prone Incline DB Lateral Raise x 8

Competition -Strength

A: Power Snatch

5×1 (Every 90 Seconds, Up to 70%)

*Choose the position you feel you need to work the most on from.

B: Power Clean

5×1 (Every 90 Seconds, Up to 70%)

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

Essentials/Performance Metcon

Metcon (No Measure)

EMOM x 10 (5 Sets Each)

Odd Minutes = 30-40 Single Unders + 10-15 Push Ups

Even Minutes = 30-40 Single Unders + 10-15 Inverted Barbell Row

B: Metcon (Time)

Optional Additional

For Time (10 Minute Cap)

150 gymnastics crunches: (https://vimeo.com/191317984/6179c86b9c)

*EMOM Start With 6 Calorie Row

Competition Metcon

A: Metcon (Time)

3 Rds For Time:

18 Strict Rope Pull Ups (9 with RT Hand on Top, 9 with LT Hand on Top)

24 Kipping Handstand Push Ups

48 Double Unders

144 Single Unders

3 Minutes Rest Between Rds

B: Metcon (Time)

For Time (10 Minute Cap)

150 gymnastics crunches: (https://vimeo.com/191317984/6179c86b9c)

*EMOM Start With 6 Calorie Row