Friday, May 18, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

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Essentials/Performance

A: Back Squat

In 7 Sets or Less:

Find 3-5 RM Back Squat

B: Metcon (AMRAP – Reps)

1 Set:

Back Squat @10×0 x Max Reps @ 80% of A

*Have to maintain tempo. Once you’re unable to perform the rep or pause off tempo set is done.

Pull/Midline

3 Sets:

Staggered Stance DB RDL x 6-8 each

Barbell Hip Thrusts x 6-8

Side Plank Crunches x 10-15 each

Competition

Clean & Jerk

5×4 (RPE 7-8)

B: Snatch

4×4 (RPE 7-8)

C: Good Morning/Clamshell

2 Sets:

Barbell Goodmorings @3111 x 4-6

Clamshell Plank w/3 seconds hold at top x 6

D: Back Squat

4×2 @20×1 (RPE 7-8)

E: Deadlift

3×8 (RPE 7-8)

F: Posterior

2 Sets:

Barbell Pendlay Row x 6-8

Eccentric GH Raises x 4-8