Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

Front Squat/DB Floor Press

4 Sets:

Front Squat @ 31×1 x 5

DB Floor Press @ 31×1 x 5-7

Push/Pull

3 Sets:

Intra set tempo Bulgarian Split Squat x 9 each (1st 3 reps perform @ 30×1, 2nd 3 reps perform @ 13×1, last 3 reps perform as fast as possible)

Stationary Dip x 8-10

Hip Bridge Eccentric Lid Hamstring Curl x 8-10

Seated Banded Rows x 15-20 (https://www.youtube.com/watch?v=qHHrXyvkyCM)

Competition

Push/Pull

3 Sets:

Double KB Pause Walking Lunge x 20 yards (pause at 90 degrees each set for 2 seconds)

Close Grip Barbell Upright Row x 10

Arms Extended DB Hip Extension + Double DB Row x 10-15 (perform Hip Extension, pause at top perform DB Row)

Banded Front Raise + Band Pull a Part x 15-20

Reverse V-Up x 15

Hollow Hold x 30 Seconds

Metcon (Time)

3 Sets:

20/15 Calorie Bike

Rest 30 Seconds x 5

Rest 5 minutes between sets

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