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

3 High Hang Power Clean

3 Front Squat

3 Clean (just below knee)

B: Clean Complex

10 Sets: (Every 90 Seconds)

Clean Pull + Power Clean + Front Squat + Clean

C: Shoulder/Carry/Posterior/Midline

3 Sets:

Shoulder Shocker Series x 8 ea.

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

60 yard DB Farmers Carry

* 3 DB RDL Every 10 yards

Stalder Leg Lifts to Plate or Pike Leg Lift x 30 Seconds

Competition

Metcon (3 Rounds for time)

3 Rds Each For Time:

100 yard Stone/Sandbag Carry 150/100

Rest 3 minutes

40 Single Arm DB Push Press 20/20 80/55

Rest 2 minutes

20 yard Single Arm OH Walking Lunge RT 80/55

20 yard Single Arm OH Walking Lunge LT 80/55

Rest 3 minutes