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Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 1 Sets: Bent Over YTW Raise x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 8 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 3 Sets: Barbell Bench Press x 7 Bent Over...
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Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 set Banded Diagonal Walks x 10 each (https://www.youtube.com/watch?v=USOa_Zw8oqM) Banded Face Pulls x 15 12 KB Sumo RDL + 12 KB Goblet Step Up (6/6) Wall Supported Handstand x 20-30 Seconds B) 3 Sets: Back Squat x 8 Wt. Hanging Knee Raises x 10-20 3 Rds...
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Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) With a Partner Perform: 50/40 Calorie Row or Bike Into 36-27-18 Dips Single Arm DB Snatch Rest 3 Minutes: 50/40 Calorie Row or Bike Into 42-33-24 Handstand Push Up or DB Shoulder to Overhead Box Jump Overs or Step Ups Rest 3 Minutes 400m Run...
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Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Banded Good Mornings x 15 Goblet Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 4 Sets: Overhead Squat or Front Squat x 6-4-4-3...
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Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) From Minutes 0-3 500m Row or .5 mile Bike From Minutes 3-8 AMRAP in 5 Minutes 10 Floor Press 10 DB Renegade Row (5/5) 10 Slam Ball From Minutes 9-12 500m Row or .5 mile bike From Minutes 12-17 AMRAP in 5...
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Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 PVC Overhead Squat @3111 x 6-8 each B) 5 Sets: (Alternating EMOM) Minute 1 = Sumo Deadlift x 5 Minute 2 = Shoulders Elevated Hip...
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Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 1 Sets: Bent Over YTW Raise x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 8 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 3 Sets: Barbell Bench Press x 6 Bent Over...
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Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 set Banded Diagonal Walks x 10 each (https://www.youtube.com/watch?v=USOa_Zw8oqM) Banded Face Pulls x 15 12 KB Sumo RDL + 12 KB Goblet Step Up (6/6) Wall Supported Handstand x 20-30 Seconds B) 3 Sets: Back Squat x 8 Wt. Hanging Knee Raises x 10-20 C) 4...
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Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Complete: AMRAP in 25 Minutes: 400m Run 50 Hand Release Push Up 15 Power Clean or Deadlift 185/125 *Partners run together, then can split work however they wish. 1 Partner works at a time. Competition Metcon (AMRAP – Rounds...
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Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Banded Good Mornings x 15 Goblet Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 4 Sets: Overhead Squat or Front Squat x 8-6-4-4...
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