Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Plank Lateral Leg Slides x 15-20 ea.

Face Pulls x 10

Cossack Squat x 10 ea.

Essentials/Performance Strength

Unilateral/Posterior Strength

3 Sets:

Tempo DB Split Squat x 10 each @2121

Rest 60 Seconds

Hip Extension x 10-12

Rest 2 Minutes

Competition -Strength

Back Squat

A) 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

Rest 10 Minutes

B) 1 Set

Back Squat @85% of A) x Max Reps @10X0

Clean Pulls

4×3@95,100,105,110%

Essentials/Performance Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes:

7 Thrusters 95/65

9 Pull Ups

11 Box Jump

Competition Metcon

Metcon (AMRAP – Rounds and Reps)

2 Sets:

AMRAP in 8 minutes:

9 Thrusters 105/80

11 Pull Ups

13 Box Jump

Rest 4 Minutes Between Sets