Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 20 Deadlift 225/155 300m Farmers Carry 400m Run 50 Calorie Row/Bike 400m Run 300m Farmers Carry 20 Deadlifts Competition Metcon (No Measure) Handstand Chipper Complete the following not for time: 60 tuck up to handstand ¾ https://vimeo.com/192344245/dc60f16b99 50 lunge to handstand with pause https://www.youtube.com/watch?v=xmc8JfLL3Io&feature=youtu.be...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 8 Sets: (EMOM, Building) 3 Hang Power Clean 2 Front Squat 1 Hang Squat Clean Rest 3 Minutes B) 3 Sets: 21 Calorie Row 15 KB Swings 9 Over Bar Burpee Rest 2 Minutes Rest 3 Minutes C) 10 minutes to Finish 50 DB Floor...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 1 Set: From a Split Position Perform 3 Shoulder Press + 2 Push Press + 1 Jerk Tempo Supine Ring Row @2211 x 6-8 KB/DB/Plate Halos x 8 each 2 Sets: Split Jerk Balances x 3 Tempo Supine Ring Row @2211...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 4 Sets: DB Hack Squats w/Foam Roller x 10-12 (https://www.youtube.com/watch?v=hR8J9BJ6jQ8) Single Leg DB RDL x 8-10 each (use leg of the rig to help support) B) For Time: 20 Strict Pull Ups or 4 Rope Climb 75 Double Unders 100 ft. Single DB Overhead Walking Lunge...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 3 Sets: (Every 2 Minutes) Overhead Squat x 4 B) 4 Sets: (Every 2 Minutes) Block Deadlift x 4 (Build to heavy set of 4) Then: Drop to 80% of heaviest weight and perform 1 set of 10 reps. C) AMRAP...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 4 Sets: EMOM 4 Hang Power Clean 2 Front Squat 2 Minutes Row For Distance Rest 2 Minutes *Start light and build slowly to a moderate to heavy load. NOT MAX, Goal to increase distance each set B) 3 Sets: 8 Bent Over DB Row...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 3 Sets: From a Split Position Perform 3 Shoulder Press + 2 Push Press + 1 Jerk Tempo Supine Ring Row @2211 x 6-8 KB or Plate Halos x 8 each 2 Sets: Split Jerk Balances x 4 2 Sets: Split...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 3 Sets: Back Rack Front Foot Elevated Lunges/Split Squat x 5 Each Rest 30 Seconds Barbell Good mornings or KB/DB Bear Hug Good Mornings x 10-12 @2111 B) For Time: 400m Run 50 KB Swings 25 Burpee Box Jump Overs 50 Toe to Bar 400m...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Perform: A) From 0-8 Minutes 1600m Interval Run (4x200m Each) B) From 8-16 Minutes: 10 Power Clean & Jerk 115/85 10 Power Clean & Jerk 135/95 10 Power Clean & Jerk 155/105 Keep adding 20/10 lbs for the 8...Read More
