Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

A: Shoulder to Overhead Complex

3 Sets:

4 Shoulder Press

3 Push Press

2 Push Jerk

*Goal is to increase from 2 week ago

B: Bulgarian Split Squat

3 x 6 each

(if you did not do the back foot elevated on plate split squat last week to that)

C: Pull/Posterior

3 Sets:

Pendlay Row x 10

Tempo Hip Extension @1111 x 15-20

Iso YTW Hold x 10-20 Seconds Each

Banded Lateral Shuffle Back and Forth x 1 Minute

Competition

A: Squat Clean Thruster/Deadlift

8 Sets: (EMOM)

3 Squat Clean Thruster @ 50% of 1RM Thruster

3 Deadlift @ 50% of 1RM Deadlift

B: Metcon (Time)

4 Sets:

50 ft. Farmers Carry (Heavy)

50 ft. Low Handles Sled Push

50 ft. Bear Hugh Sandbag Carry (Heavy)

*Loading should be heavy at a grinding pace

C: Metcon (Time)

6 Sets: For Time:

12/10 Calorie Bike

12 Chest to Bar Pull Ups

12 Burpee

*Rest 1 Minute Between Sets