Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

PVC Snatch Complex

Banded W to Y Press x 20

Essentials/Performance

A: 3 Position Power Snatch + Overhead Squat

4 Sets:

3 Position Power Snatch (Top to Bottom) + 2 Overhead Squats

B: Giant Set

3 Sets:

Turkish Get Up x 3 each

Staggered Stance RDL x 8 each

Double KB Front Rack Carry x 60 yards

Banded Heels on Bench/Box Hip Bridge x 12-20

Double KB/DB Farmers Carry x 60 yards

Competition

Metcon (2 Rounds for reps)

A) AMRAP in 30 Minutes:

30 Yard Double KB Front Rack Carry 70/55 each

10 Stone/Sandbag Ground to Shoulder 150/100

10 Overhead Squat @80%

10 Cleans @80%

*Loading should be heavy

Rest 10-15 Minutes:

B) 5 Rds For Time:

15/10 Calorie Bike

5 Wall Climbs