Surge Elite Performance & Fitness – CROSSFIT
Essentials
Metcon (Time)
With a Partner Perform For Time:
40 Push Ups (Partner Holds Plate Overhead)
50 DB Box Step Overs (Partner Holds Wall Sit)
60 Toe to Ring/Sit Up x 2 (Partner Holds Plank)
50 Box Jump Overs/Step Overs (Partner Holds Wall Sit)
40 Overhead Squat (Partner Holds Top of Push Up)
Performance
Metcon (Time)
With a Partner Perform For Time:
40 Handstand Push Ups (Partner Holds Handstand against wall)
50 DB Box Step Overs 40/25 (Partner Holds Wall Sit)
60 Toe to Bar/Ring (Partner Holds Plank)
50 Box Jump Overs (Partner Holds Wall Sit)
40 Overhead Squat 115/75 (Partner Holds Handstand Against Wall)
Competition
Metcon (Time)
With a Partner Perform For Time:
50 4/2″ Deficit Handstand Push Ups (Partner Holds Handstand against wall)
60 DB Box Step Overs 50/35 (Partner Holds Wall Sit)
70 Toe to Bar (Partner Holds Plank)
60 Box Jump Overs (Partner Holds Wall Sit)
50 Overhead Squat 135/95 (Partner Holds Handstand Against Wall)
1 1/4 Back Squat
4 Sets:
1 1/4 Back Squat @21×1 x 5 (RPE 5-6)
Ring Push Ups @21×1 x 10-15
Pull
3 Sets:
Barbell on Back Wt. Hip Extension x 8-10
Knee on Bench Single Leg DB RDL x 6-8 each
Hand Anchored Single Arm Bent Over Row x 20 each
Core
5-7 Rds:
30 Seconds Medball Russian Twists (as fast as possible)
30 Seconds (Slow recovery sit ups, use arms breath and go slow but steady)