Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

1 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10

Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU)

Banded Diagonal Pull a Parts x 10 each

Banded Good Mornings x 10

Medball Vertical Toss x 5

B) 3 Sets:

Back Squat x 10 (Goal is to add 5-10# from last week)

Side Plank Star Leg Lifts x 20-30 Seconds ea.

2 Sets:

100m Farmers Carry

10 DB Push Press

20 Walking Lunge

25 Sit Up

20 Walking Lunge

10 DB Push Press

100m Farmers Carry

Rest 4 Minutes

Competition

Metcon (No Measure)

1 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10

Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU)

Banded Diagonal Pull a Parts x 10 each

Banded Good Mornings x 10

Medball Vertical Toss x 5

This week we’re starting a new cycle. This cycle will be geared towards building strength. With that said the emphasis has to still continue to be sound movement and technique over load. Remember every time you move you’re downloading and teaching your body to move in a particular way. Also, with this cycle it is going to be crucial to be able to AUTO REGULATE. Meaning listen to your body and allow yourself to adjust from day to day. Loading and weights will fluctuate throughout this naturally. Don’t let you ego run the show, be an aware and competent athlete.

B) 3 Sets:

Push Press x 10 (Build quickly to today’s 10 RM)

1 Set:

Push Press x 10 @90% of today’s 10 RM

C) 3 Sets:

Back Squat x 10 (Build quickly to today’s 10 RM)

1 Set:

Back Squat x 10 @90% of today’s 10 RM

2 Sets

10 DB SHOULDER Press

50 ft. DB Backwards Walking Lunge

25 Toe to Bar

10 Handstand Push Ups (If you can perform strict do so)

50 ft. DB Backwards Walking Lunge

100 ft. Sandbag Bear Hug

Rest 1:1