Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

A: 3 Position Bench Press/Back Foot Elevated DB Split Squat w/internal band distraction

4 Sets:

3 Position Bench (Wide, neutral, close) x 8

Back Foot Elevated DB Split Squat w/internal band distraction x 8 each

*Back foot on a 45# bumper

B: Shoulder/Upper Back Prehab/Rehab

3 Sets:

Prone Cuban Press (Prone W Rows + W Press) x 8

Banded A’s x 12-15

Banded Face Pulls x 15-20

C: Squat/Posterior/Midline

3 Sets:

Tempo Goblet 1 1/4 Squat @3011 x 8-10

Tempo Hip Ext. @2121 x 10-12

Side Plank Hold x 40 Seconds ea.

Competition

A: Metcon (3 Rounds for time)

3 Sets:

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

Rest 10 Seconds

6 KB Swing 70/55

6 Toe to Bar

Rest 10 Seconds

30 UB Wall Ball

Rest 2:30

300m Row @ 107-109% of 2K Pace

Rest 10 Seconds

8 KB Swing

8 Toe to Bar

Rest 10 Seconds

25 UB Wall Ball

Rest 2:30

350m Row @ 105-107% of 2K Pace

Rest 10 Seconds

10 KB Swing

10 Toe to Bar

Rest 10 Seconds

20 UB Wall Balls

Rest 2:30

*All reps should remain UNBROKEN, scale accordingly so you can throughout

B: Parallette Complex 1:

Beginner/ Novice:

10x parallette shoot through -> 5x parallette tuck swing

https://vimeo.com/180776225/e971dec67f

Advanced:

10x no touch shoot through -> 5 parallette tuck to frog

https://vimeo.com/180776072/b25c1477a7

Elite:

10x no touch shoot through -> 5 parallette L to straddle

https://vimeo.com/180776215/aa0821ff0e

Intent:

Core strength and body weight transfer stability