Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

PVC Pass Through x 10

Overhead Squat x 8

Kossack Squat x 6 ea.

Bulgarian Split Squat to Rolling Couch Stretch x 5 @33×0

Essential- Strength

Back Squat

5 Sets:

Find 3RM

Performance- Strength

Back Squat

8 Sets or Less:

Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 1 rep @ 90-95%

Sets 5-8 – Find new 1-RM

Competition -Strength

A: Front Squat

8×2 (Up to today’s 2RM)

B: Clean Pulls

4×3 (95,100,105,110%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes:

7 DB Clean and Jerk 50/35

21 Double Unders