Surge Elite Performance & Fitness – CROSSFIT

Metcon (5 Rounds for time)

Every 3 Minutes x 5 Sets:

10 Double DB Suit Case Squat Jumps 35/20

25 Ft. Double DB Bear Crawl 35/20

5-10 Devils Press (https://www.youtube.com/watch?v=zOYXFFXAx24)

Competition

Basic

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

https://www.youtube.com/watch?v=roVcGUXm2eI&feature=youtu.be

1:00 min butterfly stretch

https://www.youtube.com/watch?v=WqbceQm5xiQ&feature=youtu.be

1:00 min PVC pass through https://www.youtube.com/watch?v=H7fkIQB0A-c&feature=youtu.be

10 minutes of free work on bar muscle ups. Focus on technique and good reps (not volume)”

Intent:

Basic skill development by working accessory muscle groups.