Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
2 Sets:
12 alternating Barbell Front rack box step ups
6 Barbell Upright rows
60m 1 arm farmer carry
12 alternating Weighted Kossacks
Essential- Strength
Deadlift
3 Sets:
Set 1 = 6 Reps
Set 2 = 4 Reps
Set 3 = 2 Reps
Performance- Strength
Deadlift
3 Sets:
Set 1 = 5 @75%
Set 2 = 3 @85%
Set 3 = 1+@95%
*% Based off 90% + 10-20#
Essentials/Performance
A: Metcon (No Measure)
3 Sets:
Single Leg Hip Thrusts x 10-12 ea.
Banded Triple Threat x 8 ea.
Single Leg RDL x 8 ea.
Band Pull a Parts x 12-15
B: Metcon (Weight)
For Load:
2 Sets:
100ft. Sled Push
100ft. Farmers Carry
Rest 3 Minutes
*Goal is to go as heavy as possible as long as you can complete unbroken.
Competition
A: Metcon (Time)
5 Rds For Time:
12 DB Dealift 100/70 each hand
9 Stone to Shoulder
6 Stone on Shoulder Squats
Rest 3 minutes
B: Single Leg Deadlift
EMOM x 8
8 Single Leg Deadlift, Alternate Legs Each Minute
C: Metcon (Time)
Optional Row
For Time
1000m
800m
600m
400m
200m
Rest time takes to row