Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance Strength

Tempo Front Squat

4×3 @4210

Competition -Strength

A: Speed Front Squat

5×5 @40,50,55,60,60%

B: Pause Deadlift

4×3 (3 Second Pause at Knee, RPE 6-7)

C: GH Raises (Perform After WOD)

3×5

Essentials Metcon

Metcon (Time)

5 Sets:

10 Over Bar Burpee

Rest 30 Seconds

10 Deadlift

Rest 30 Seconds

10 Push Up

Rest 1 Minute

Performance Metcon

Metcon (Time)

5 Sets For Time:

12 Over Bar Burpee

15 Deadlift 165/110

9 Handstand Push Ups

Rest 2 Minutes

Competition Metcon

Metcon (6 Rounds for time)

6 Sets Each For Time:

20/15 Calorie Row

15 Deadlift 200/135

12 Handstand Push Ups

Rest 2 Minutes
Odd Rds = 85%

Even Rds = 95%

Goal here is pacing control. Find proper breathing rhythm to sustain control. You decide on if unbroken reps are best or if they should be broken out the gate. Time splits, take notes.