Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

Front Squat/Floor Press

4 Sets:

Front Squat @ 21×1 x 5

DB Floor Press @ 21×1 x 6-8

Push/Pull

3 Sets:

Intra set tempo Bulgarian Split Squat x 12 each (1st 4 reps perform @ 20×1, 2nd 4 reps perform @ 12×1, last 4 reps perform as fast as possible)

Stationary Dip x 6-8

Wt. Hip Extension x 6-8

Single leg elevated Hip Bridge @20×2 x 8-12 each

Competition

Metcon (Time)

4 Rds For Time:

40 yard Yoke Carry @ 85% of BS

10 Burpee Sandbag Over Box 40″ 100/70

Pull/Pull

3 Sets:

Back Rack Step Ups x 8 each @ 25-30% of BS

Strict BW Pull Up x 8-10

Single Leg RDL x 8 each @ 25-30% of DL

Wt. Strict Pull Up x 5

Knee Tuck Hold x 15-30 Seconds

Metcon (Time)

3 Sets:

30/20 Calorie Bike

Rest 1 Minute x 4

Rest 2 minutes between sets

*Goal is to increase speed each rep in side each set