Surge Elite Performance & Fitness – CROSSFIT Strength Strength Intent: We’re going to be starting a new strength cycle. We’re going to go back through the Wendler 5/3/1 cycle. The first weeks are based off of 90% of your maxes you achieved last week. For example if your max was 100 lbs, take 90% of that and the weight you’re going to base your weight off of is 90 lbs. If in doubt choose a lighter weight, this will get challenging quickly no matter what. For the last set focus on sound movement. It is a max rep set but don’t go to absolute failure and create bad movement habits *to find your estimated 1 rep max based on 3 rep max use the following calculation: Wt. x reps performed x .0333 + wt = estimated 1 rep max 3 Sets: (Every 2:30 Minutes) Bench Press Set 1 = 5...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 500m Row 50 Sit Ups 40 Double Unders 40 Sit Ups 30 Box Jump overs 30 Sit Ups 20 Burpee 20 Sit Ups 100 yard shuttle run (5-10-15-20) 10 Sit Ups Competition Metcon (No Measure) Go through the following exercises in order once, resting as needed for form, not fatigue focus 20 candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe 40 bar arch hollows https://vimeo.com/180776155/bb53e73145 20 jelly belly https://vimeo.com/191318797/25eee93564 60 bottom of dip static support swings https://vimeo.com/183122865/3e2fae3350 25x hand over hand grip switch (forward to reverse then back to forward grip =1) https://vimeo.com/181503515/b6012806b4 10 rope climbsRead more

Surge Elite Performance & Fitness – CROSSFIT Strength Strength Intent: We’re going to be starting a new strength cycle. We’re going to go back through the Wendler 5/3/1 cycle. The first weeks are based off of 90% of your maxes you achieved last week. For example if your max was 100 lbs, take 90% of that and the weight you’re going to base your weight off of is 90 lbs. If in doubt choose a lighter weight, this will get challenging quickly no matter what. For the last set focus on sound movement. It is a max rep set but don’t go to absolute failure and create bad movement habits *to find your estimated 1 rep max based on 3 rep max use the following calculation: Wt. x reps performed x .0333 + wt = estimated 1 rep max 3 Sets: (Every 2:30 Minutes) Deadlift (Tempo @ 21×1, NO Touch...Read more

Surge Elite Performance & Fitness – CROSSFIT Strength Strength Intent: We’re going to be starting a new strength cycle. We’re going to go back through the Wendler 5/3/1 cycle. The first weeks are based off of 90% of your maxes you achieved last week. For example if your max was 100 lbs, take 90% of that and the weight you’re going to base your weight off of is 90 lbs. If in doubt choose a lighter weight, this will get challenging quickly no matter what. For the last set focus on sound movement. It is a max rep set but don’t go to absolute failure and create bad movement habits *to find your estimated 1 rep max based on 3 rep max use the following calculation: Wt. x reps performed x .0333 + wt = estimated 1 rep max 3 Sets: (Every 2:30 Minutes) Shoulder Press Set 1 = 5...Read more

Surge Elite Performance & Fitness – CROSSFIT Essentials Strength 3 Sets Back Squat + Goblet Squat 5 Back Squats @21×1 + 5 Goblet Squats Performance Strength Strength Intent: We’re going to be starting a new strength cycle.  We’re going to go back through the Wendler 5/3/1 cycle.  The first weeks are based off of 90% of your maxes you achieved last week.  For example if your max was 100 lbs, take 90% of that and the weight you’re going to base your weight off of is 90 lbs.  If in doubt choose a lighter weight, this will get challenging quickly no matter what.  For the last set focus on sound movement.  It is a max rep set but don’t go to absolute failure and create bad movement habits *to find your estimated 1 rep max based on 3 rep max use the following calculation: Wt. x reps performed x .0333...Read more