Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Front Rack Step Ups x 8 ea.

Behind the Neck Shoulder Press x 8

Kang Squat x 8

Essential- Strength

Deadlift

5 Sets:

Work Up to Heavy 3-5 Reps

Performance- Strength

Deadlift

In 8 Sets or Less:

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: Shoulder Press

3×6 (Up to Heavy 6)

B: Push Press

3×5 (Up to Heavy 5)

Competition

Metcon (3 Rounds for reps)

3 Rds For Reps:

Stone to Shoulder x :30 Seconds

Rest 1 Minute

Single Arm Overhead Squat RT x :30 Seconds

Rest 1 Minute

Single Arm Overhead Squat LT x :30 Seconds

Rest 1 Minute

Max Calorie Bike x :30 Seconds

Rest 5 Minutes

Essentials/Performance Metcon

Metcon (3 Rounds for reps)

3 Rds For Reps:

KB Swing x :30 Seconds

Rest :30 Seconds

Goblet Squat x :30 Seconds

Rest :30 Seconds

Sit Ups x :30 Seconds

Rest :30 Seconds

Max Calorie Row x :30 Seconds

Rest 3 Minutes