Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
dynamic warm up
Essentials/Performance
Metcon (AMRAP – Rounds)
With a Partner Complete AMRAP in 15 Minutes:
100/70 Calorie Row
*10×10 yard shuttle Run
In Remaining Time:
AMRAP
10 Russian KB Swings + 10 Sit Ups
5 Burpee + 30 Double Unders
Competition
Holds/Progressions
Static
10s hold: 10s rest x 2-3 minutes for each. Rest in between if needed.
1) Ring support
2) L hang bar
3) Wall handstand
4) Supine Hollow
* If you fail before 3 minutes note when you fail for each exercise
Dynamic skill
– 5 rounds
Handstand walk 10 meters
2x pirouette 180 degrees
https://vimeo.com/181503056/7d6b604012
5 rounds
– 3 Butterfly progression drill 2: Butterfly movement progressing to butterfly pull up over 5 swings
https://vimeo.com/180988725/2fa7c73f72
– 3×1 Bar muscle up singles or doubles, starting rep 1 with good jump to glide->arch swing
Swing example: https://vimeo.com/191297424/ac7fd1c3b6
BMU example: https://vimeo.com/191296844/7842bbee4e
**scale with glide->arch-> pull down to thighs
https://vimeo.com/191296832/53f3bc4485
5 rounds
– 10 ring support swings
https://vimeo.com/181499957/25e31478dc
– 10 bottom of dip swings
https://vimeo.com/183122819/3613248e52
– 3 tuck rocking muscle ups
https://vimeo.com/190960468/f67a9777f7
– 4 swinging muscle ups (2 arch pull and 2 hollow pull for advanced/elite)
Hollow: https://vimeo.com/191244692/86fc0687ed
Arch: https://vimeo.com/191244046/4e28701de0
** scale muscle ups with
1) Jumping muscle ups https://vimeo.com/191244086/99bb4a5441
2) Low ring front swing pull back with turnover transition drill https://vimeo.com/191243913/36b77a4ec7
3) High amplitude ring swings with hollow body pull to chest (thumbs to armpits): Standard grip https://vimeo.com/190960179/c7b9744799
Intent:
Well rounded skill session for floor, bar and ring skill. Over the last cycle we were using foundations to build specific skill. Now we are spreading out these same foundation elements in each session so you are encountering them more regularly. The exercises are chosen based on training attributes that translate