Friday, June 22, 2018
Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance
Front Rack Step Back Lunge
10 Sets: (Every Minute on the Minute)
Front Rack Step Back Lunge x 2 each (Build to heavy 2)
Barbell Hip Thrusts/Banded Walk
3 Sets:
Barbell Hip Thrust x 6-8
Banded Lateral Walk x 10 each (Every 5 Steps Perform 5 Squat Jumps)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 Minutes:
8 KB Sumo Deadlift High Pull
8 Russian KB Swings
8 1 1/4 Goblet Squat
*Every time you break perform 5 burpee
Competition
Snatch
Snatch
Set 1 = 2 @65%
Set 2 = 2 @ 70%
Banded Snatch Pull @ 80%
Set 3 = 2 @ 75%
Banded Snatch Pull @ 85%
Set 4 = 2 @ 80%
Banded Snatch Pull @ 90%
Set 5 = 2 @ 85%
Banded Snatch Pull @ 95%
Set 6 = 2 @ 87%
Clean & Jerk
Clean & Jerk
Set 1 = 2 @65%
Set 2 = 2 @ 70%
Banded Clean Pull @ 80%
Set 3 = 2 @ 75%
Banded Clean Pull @ 85%
Set 4 = 2 @ 80%
Banded Clean Pull @ 90%
Set 5 = 2 @ 85%
Banded Clean Pull @ 95%
Set 6 = 2 @ 87%
: Tempo Back Squat
5×6 @ 3000 (RPE 6-7)
Deadlift
5×6 (RPE 7-8)