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.

Essentials/Performance Strength

Bench Press (Deload)

3 Sets:

Set 1 = 5@40%

Set 2 = 5@50%

Set 3 = 5@60%

Competition -Strength

A: Shoulder Press in Split Jerk Position

2×5

B: Behind the Neck Jerk (Deload)

4×3 @60%

C: 3 Position Power Snatch

4×1 (Top down @60%)

D: 3 Position Power Clean

4×1 (Top down, @60%)

Essentials/Performance Metcon

A: Metcon (Time)

10-8-6-4-2 For Time:

Strict Handstand Push Up/Seated DB Shoulder Press

Sit Ups x 2

*200m Run Between Rounds

Metcon (Time)

For Time:

50 Medball Toe to Rig

50 Hand Release Push Ups

50 Medball at chest Hip Extension
Medball Toe to Rig = lay flat on your back with arm extended overhead holding on to rig post. Hold a medball between your feet touch your heels to the ground and then bring feet overhead to touch the rig.

Competition Metcon

A: Metcon (2 Rounds for time)

2 Sets Each For Time:

5-4-3-2-1

Strict Parallete Handstand Push Ups

Strict Muscle Up

*200m Run Between Rounds

Rest 5 Minutes

B: Metcon (Time)

For Time:

100 Hand Release Push ups

75 GHD Sit Ups

*If you have never performed 75 GHD Sit up adjust reps accordingly.

C: Metcon (Time)

For Time:

In 2 minutes Row For Max Calories

Then

Men subtract the number of calories rowed from 75, women use 60.

Perform that number of Bar Muscle Ups

D: Metcon (No Measure)

Every 30 Seconds For 5 minutes Complete:

1 Rope Climb