Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

Unilateral Lower

3 Sets:

DB Step Up x 16 (8/8)

Rest 20 Seconds

DB Suitcase Hold Front Foot Elevated Split Squat @21×1 x 6 each

Rest 20 Seconds

Max Rep KB Goblet Squat x 20 Seconds

Rest 2 Minutes

Pull

3 Sets:

Prone on Bench DB Row Iso Hold x 20-30 Seconds

Prone on Bench DB Row x 15-20

Prone on Bench DB Lateral Raise x 15-20

Rest 2 minutes (During Rest perform 30 Seconds Medball Russian Twists + 30 Seconds Easy Recovery Sit Ups x 2 sets)

Competition

Metcon (Time)

4 Rds For Time:

20 yard Farmers Carry 150/100

3 Rope Climbs

20 yard Sled Push (10 yards out low handles/10 yards back high handles)

Rest 1 Minute

Metcon (3 Rounds for weight)

For Load: (45 total Reps)

20-15-10

Back Squat

Rest 3 Minutes (Keep strict to rest)

*Shoot for 55-65% for set of 20, then increase weight from there. Goal is to feel the rhythm through each set, take 2 breaths between each rep.

Metcon (No Measure)

10 Minutes Easy Recovery Row

*Every 2 Minutes perform 10-12 GHD Sit Ups/Reverse Hypers, Alternate Movements each 2 minutes