Monday, June 18, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

RDL/DB Push Press

3 Sets:

Barbell RDL x 5

Double DB Push Press x 5

Metcon (AMRAP – Rounds and Reps)

4 Sets:

3 Minutes on/1 Minute Rest

6 Double DB Clean & Jerk 40/25

12 Wall Ball 20/14

6 Box Jump 24/20

*Resume where you left off

Competition

Metcon (AMRAP – Rounds and Reps)

4 Sets:

3 Minutes on/1 Minute Rest

6 Double DB Clean & Jerk 50/35

12 Wall Ball 30/20

6 Box Jump 30/24

*Resume where you left off

A: Front Squat

Front Squat

Set 1 = 6 Reps (RPE 4-5)

Set 2 = 1 Rep High Box Front Squat Box Squat (Above Parallel) (6-7)

Set 3 = 6 Reps (RPE 5-6)

Set 4 = 1 Rep High Box Front Squat Box Squat (RPE 7-8)

Set 5 = 6 Reps (6-7)

Set 6 = 1 Rep High Box Front Squat Box Squat (8-9)

Set 7 = 6 Reps (7-8)

Snatch Pull

3×5 @100,105,110%

RDL/Lateral Jump

3 Set:

RDL x 5 (RPE 7-8)

Lateral Jump to Box Jump to Depth Drop Catch x 1 Each