Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform 10 Rds For Time: DB Bench Press Front Squat or Front Rack Lunge 3 Rope Climb *For Bench Press and Front Squat or Lunge. If performing lunge reps are each leg. Perform the following reps. You choose weight to use each set....Read More
Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) If you come into the gym perform Functional Fitness Open 21.1 Options Then If you do the Functional Fitness Wod, adjust the volume and workout accordingly. A) 3 Sets: (Every 2:30) Tempo Incline Barbell Press x 5 (4 seconds down, 0 second pause, 1 second...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 4 Sets: 50 ft. Plate Push 25 ft. Lid Seal Walk or bear crawl 10 Slamball Clean to Slam Ball or Plate Clean to Overhead 25 ft. Lid Seal Walk or bear crawl 50 ft. Plate Push Rest 2 Minutes Between Sets *Goal is to finish...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 2 Sets: Foam Roller Serratus Wall Slide x 5 Banded TKE x 15 each 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Jump Squats x 5 B) 3 Sets: (Every 2:30) Tempo Front Squat or Double DB Front Squat @2111 x...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded YTW + Snow Angels x 5 each (https://www.youtube.com/watch?v=4HMNr88xZ6Y) Banded Lateral Steps x 10 Scapular Pull Ups x 5 Banded Good Mornings x 10 Supine Ring Row x 5-10 Russian KB Swing x 10 Overhead Medball Slam x 5 B) For Time: 1500m/1200K...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) Mini Band/Banded Shoulder Series 10 Banded Lateral Steps (Each) 10 Supinated Grip Band Pull a Parts 10 Steps Banded Monster Walk Forward/Backwards (Each) 10 Supinated Grip Diagonal Band Pull a Parts 10 Banded Glute Bridges (Just below knee) 10 Supinated Grip...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform For Time: 300 ft. Sled/Plate Push (25ft x 12) 50 Toe to Bar/Ring 200 ft. DB Walking Lunge 40/25 (25 ft. x 8) 50 Toe to Bar 100 Deadlift 185/125 Competition Metcon (Time) With a Partner Perform For Time: 300 ft. Sled/Plate...Read More
Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) If you come into the gym perform Functional Fitness Open 21.1 Options Then If you do the Functional Fitness Wod, adjust the volume and workout accordingly. A) 3 Sets: (Every 2:30) Tempo Incline Barbell Press x 6 (4 seconds down, 0 second pause, 1 second...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 2 Sets: Banded Triple Threat x 5 (Standing face pull to external rotation to overhead press) Banded TKE x 15 each 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Jump Squats x 5 B) 3 Sets: (Every 2:30) Tempo Front Squat...Read More
