Surge Elite Performance & Fitness – CROSSFIT
Essentials/Performance
Front Squat/Floor Press
4 Sets:
Front Squat @ 21×1 x 5
DB Floor Press @ 21×1 x 6-8
Push/Pull
3 Sets:
Intra set tempo Bulgarian Split Squat x 12 each (1st 4 reps perform @ 20×1, 2nd 4 reps perform @ 12×1, last 4 reps perform as fast as possible)
Stationary Dip x 6-8
Wt. Hip Extension x 6-8
Single leg elevated Hip Bridge @20×2 x 8-12 each
Competition
Metcon (Time)
4 Rds For Time:
40 yard Yoke Carry @ 85% of BS
10 Burpee Sandbag Over Box 40″ 100/70
Pull/Pull
3 Sets:
Back Rack Step Ups x 8 each @ 25-30% of BS
Strict BW Pull Up x 8-10
Single Leg RDL x 8 each @ 25-30% of DL
Wt. Strict Pull Up x 5
Knee Tuck Hold x 15-30 Seconds
Metcon (Time)
3 Sets:
30/20 Calorie Bike
Rest 1 Minute x 4
Rest 2 minutes between sets
*Goal is to increase speed each rep in side each set