Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

12 alternating Front rack box step ups

6 Upright rows

60m 1 arm farmer carry

12 alternating Weighted Kossacks

Essential- Strength

Deadlift

3 Sets:

Set 1 = 5 Reps

Set 2 = 4 Reps

Set 3 = 3 Reps

Performance- Strength

Deadlift

3 Sets:

Set 1 = 3 @70%

Set 2 = 3 @80%

Set 3 = 3+@90%

Essentials/Performance

A: Metcon (No Measure)

3 Sets:

Single Leg Hip Thrusts x 8-12 ea.

GHD Hip Extension Iso YTW Hold x 10 Seconds ea.

B: Metcon (Weight)

2 Sets: Each For Load

80 Ft. Sled Push

80 Ft. Farmers Carry

Rest 2-3 minutes

*Goal is to go as heavy as possible, all 80 ft unbroken

Competition

Metcon (Time)

3 Rds:

100 yard Stone/Sandbag Carry 150/100

Rest 3 Minutes

30 Single Arm DB Push Press (15/15) 80/55

Rest 2 Minutes

15 yard Single Arm Overhead Walking Lunge RT 80/55

15 yard Single Arm Overhead Walking Lunge LT 80/55

Rest 3 Minutes