Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance
Metcon (AMRAP – Rounds and Reps)
In 9 Minutes Perform For Reps
500m Row
In Remaining Time Perform AMRAP:
7 Wall Ball
7 Plate Ground to Overhead 45/25
4 Burpee to Plate
Competition
Holds/Supports
Complete 5 rounds of the following
30s handstand hold back against wall
30s plank hold (push up position)
Rest 1:30
Complete 5 rounds of the following
30s ring support holds (focus on turning rings out)
30s bottom of dip hold
Rest 1:30
Complete 5 rounds of the following 30s false grip hang from rings (focus on hollow position) 30s reverse plank hold (athlete can use floor or parallettes instead of rings)https://vimeo.com/191320094/dacfd89d17# – Mobility/Flexibility: 2 rounds of the following 1:00 min straddle split (focus on breathing and bringing belley button to floor) 1:00 min butterfly stretch 1:00 min PVC pass through – 10 minutes of free work on bar muscle ups. Focus on technique and good reps (not volume)”