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.

Essential- Strength

Bench Press

5 Sets:

Find 3-5RM

Performance- Strength

Bench Press

8 Sets or Less:

Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 1 rep @ 90-95%

Sets 5-8 – Find new 1-RM

Competition -Strength

A: 3 Position Power Snatch (Top to Bottom)

4×1 (To 75%)

B: 3 Position Power Clean (Top to Bottom)

4×1 (To 75%)

Essentials/Performance Metcon

A: Metcon (Time)

3 Sets For Time:

12 Chest to Bar Pull Ups (4 Bar Muscle Up if you have them)

3/2 Rope Climb

200m Run

Rest 2 Minutes

B: Metcon (Time)

3 Sets For Time:

8 Handstand Push Ups

20 yard Bear Crawl (10/10)

20 yard Burpee Broad Jump

Rest 2 Minutes

Competition Metcon

A: Metcon (Time)

3 Sets For Time:

9 Bar Muscle Up

6/5 Rope Climb

24/18 Calorie Row

Rest 3 Minutes

B: Metcon (Time)

4 Sets:

4 Ring Handstand Push Up

20 Yard Handstand Walk (10/10)

20 Yard Burpee Broad Jump

Rest 2 Minutes