Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) 3 Sets: (Every 2 Minutes) Station 1 = Back Rack Step Back Lunge x 6 each Station 2 = Barbell Hip Thrusts x 12 Station 3 = 1 Minute Rest 3 Sets: (Every 2 Minutes) Station 1 = Alternating DB Arnold Press x 6-8 Each...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform: For Time: (35 Minute Cap) Accumulate 23,000 lbs Deadlift 75 Partner Medball Sit Up Tosses Accumulate 23,000 lbs Shoulder to Overhead 75 Partner Medball Sit Up Tosses Accumulate 23,000 lbs Back Squat *Ladies is 15,000. 1) You may choose any weight you...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) Snatch Warm Up B) 3 Sets: (Every 90 Seconds) 3 Position Power Snatch + 3 Overhead Squat @ 2111 *Goal with this piece is to work on and warm up snatch positions for part C. On the overhead squat stick with the tempo and focus...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes: 100 Step Up 24/20 In Remaining Time AMRAP 3-6-9-12-9-6-3-6-9-12…etc.. V-Up Hand Release Push Ups Competition Metcon (No Measure) 45 minutes rotate through the following exercises with form not fatigue focus – 5x HEADstand 10s:Rest 10s – 1-2 attempts...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 4 Sets: Hang Power Clean + 3 Seconds Eccentric to Floor + Power Clean B) For Time: 750/600m Row 50 Wall Ball 25 Burpee 15 Power Clean 185/125 C) If Time Permit Perform: 2-3 Sets: 20-40 Seconds Wall Sit 15-20 Band Pull a Parts (Supinated)...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: 10 Low Band Lateral Y Raise Each 8-10 Side Plank Reach Unders Each 20 Single Arm KB/DB Overhead March x 20 Steps Each B) 3 Sets: 3 Position Bench Press x 4-6 each (Wide Grip, Normal Grip, Narrow (Directly Under Shoulders) Wt. Strict...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Weight) 4 Sets: (Every 2 Minutes) Station 1 = Back Squat x 4-3-2-1 (Build to heavish 1 for today) Station 2 = DB Hammer Curl to Overhead Press x 8-10 Station 3 = Heels on Medball Hip Bridges x 15-20 Station 4 = Double DB Front Raise...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform For Time: 50/40 Calorie Row/Bike 50 Pull Ups Then 10 Rds (Total) 8 DB Power Clean 50/35 10 DB Lunge (5/5) 12 Feet Anchored Medball Sit Ups Tosses to Partner Then 50 Burpee Pull Ups Competition Metcon (Time) With a Partner Perform...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) Snatch Warm Up B) 5 Sets: 3 Position Power Snatch (High Hang, Above the Knee, Floor) D) For Time: 10-1 Box Jump Overs Front Squat 115/75 or Goblet Squat *EMOM perform 6 Slam Balls starting at 1 minute mark. Competition Metcon (AMRAP – Rounds and...Read More
