Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

A: Shoulder to Overhead Complex

4 Sets:

5 Shoulder Press

3 Push Press

1 Push Jerk

B: DB Split Squat (Every 75 Seconds)

6 Sets:

Split Squat w/internal band distraction x 6 ea.

C: Shoulder/Upper Back Prehab/Rehab

3 Sets:

Prone W Rows + W Press x 8

Banded A’s x 12-15

Banded Face Pulls x 15-20

D: Single Leg/Posterior/Midline

3 Sets:

Tempo Single Leg Box Step Downs @3111 x 5 ea.

Tempo Hip Ext. @2121 x 8-10

Side Plank Hold x 30 Seconds ea.

Competition

A: KB Swing Fun!!!

3 Sets:

10 Double Russian KB Swings

10 Double KB Front Squat

100′ Double KB Font Rack Carry

10 Double KB Deadlift

Rest 2 Minutes

B: Metcon (No Measure)

3 Sets:

200m Row @ 112-115% of 2K Pace

Rest 10 Seconds

12-15 Push Ups

Rest 10 Seconds

50 Seconds Max UB Wall Balls

Rest 2:30

3 Sets:

250m Row @ 109-112% of 2K Pace

Rest 10 Seconds

12-15 Push Ups

Rest 10 Seconds

40 Seconds Max UB Wall Balls

Rest 2:30

3 Sets:

300m Row @ 109-112% of 2K Pace

Rest 10 Seconds

12-15 Push Ups

Rest 10 Seconds

30 Seconds Max UB Wall Balls

Rest 2:30