Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Banded lateral Walk x 10 yards ea.

High Box Step Up x 6-8 ea.

Band Pull a Parts x 10-15

Scapular Push Ups x 10-12

Essentials/Performance Strength

A: Warm Up Barbell Complex

1 Set

10 Clean Grip RDL

10 Clean Grip Bent Over Row

3 High Hang Muscle Clean

1 High Hang Power Clean

1 Hang Power Clean (Mid Thigh)

1 Hang Power Clean (Just Below Knee)

3 Front Squat

3 Clean (just below knee)

B: Clean Complex

8 Sets: (Every 90 Seconds)

Clean Pull + Power Clean + Front Squat + Clean

B: Shoulder/Carry/Posterior/Midline

3 Sets:

Shoulder Shocker Series x 8 ea.

https://www.youtube.com/watch?v=JjCVpsedgO4

60 Double KB Front Rack Carry

* 10 KB RDL/6 Alternating Bent Over KB Row Each Every 30 yards

Pike Leg Lift Over Parallete x 40 Seconds

Competition

A: Metcon (Time)

5 Rds For Time:

15 Hex Bar Deadlift

12 Stone to Shoulder

9 Stone on Shoulder Squats

Rest 3 minutes

B: Metcon (Time)

For Time:

250 Sit Ups

*EMOM Perform 15 Double Unders

Rest 5-10 Minutes

3 Muscle Ups Every 20 Seconds for 10 Minutes (Until Failure)

*Scale with seated banded ring muscle up