Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

PVC Pass Through x 10

Overhead Squat x 8

Kossack Squat x 6 ea.

Bulgarian Split Squat to Rolling Couch Stretch x 5 @33×0

Essentials/Performance

Unilateral Leg Strength

3 Sets:

Tempo DB Split Squat x 10 each @3131

Rest 60 Seconds

Hip Extension x 10-12

Rest 2 Minutes

Competition -Strength

Front Squat

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

Essentials Metcon

Metcon (2 Rounds for reps)

2 Sets:

AMRAP in 4 Minutes:

15 KB Swings

30 Double Unders/Single Unders

Rest 4 minutes between sets.

Performance Metcon

Metcon (2 Rounds for reps)

2 Sets:

AMRAP in 4 Minutes:

10 Power Snatch

20 Double Unders

Rest 4 minutes between sets.

Competition Metcon

Metcon (2 Rounds for reps)

2 Sets:

AMRAP in 4 Minutes:

15 Power Snatch

30 Double Unders

Rest 4 minutes between sets.