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 Banded Good Mornings x 15 Single Arm Farmers Carry x 40 yards each Plank Hold x 30-45 Seconds B) 6 Sets: (Every 90 Seconds) Clean & Jerk x 3-2-1-3-2-1 *Goal is for 2nd wave of 3-2-1 to be heavier than 1st C) 10 Rds For Time: 9 Push Ups 12 Sit Ups 15 Air Squats 3 Clean & Jerk 165/110 Competition Metcon (No Measure) 2 Sets: Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 Banded Good Mornings x 15 Single Arm Farmers Carry x 40 yards each Plank Hold x 30-45 Seconds B) 3 Sets: Bench Press x 5 (Build to today’s 5RM) Front Rack Lunge x 5 each...Read more

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 6 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 B) 3 Sets: Barbell Shoulder Press x 7 Wt. Strict Pull Up x 7 *Goal is for weight to be RPE 6-8. So for the sets of 6 you could probably perform 7-9 reps C) For Time: 27/21-21/15-15/9 Calorie Row or 300-200-100m Run 21-15-9 Power Snatch 85/60 Competition 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 B) 3 Sets: 3 Muscle Snatch + 3 Overhead Squat (Building) 3 Sets: Power Snatch + Snatch...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 each Banded Glute Bridge x 10 Banded Diagonal Pull a Parts x 10 each Banded Goblet Squat @3111 x 5 Wall Supported Handstand x 20-30 Seconds B) 3 Sets: Back Squat x 6 Wt. Plank Hold x 30-45 Seconds C) For Time: 10-1 Pull Ups 20-2 Double Unders 10-1 Dips 20-2 Split Squat Switch or Alternating Lunges (1/1 = 2 Reps) Competition Metcon (Time) 2 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 each Banded Glute Bridge x 10 Banded Diagonal Pull a Parts x 10 each Banded Goblet Squat @3111 x 5 Wall Supported Handstand x 20-30 Seconds B) 3 Sets: Push Press x 5 (Build quickly to today’s 5 RM) Banded Face Pulls x 10-15 3 Sets: Push Jerk x...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform: 5 Rds For Time: (35 Minute Cap) 300m Run (Partners Run Together) 30 KB Snatch Perform X Perform Y *Partners may break up reps as they wish. X: Rd 1 = 24 Pull Ups Rd 2 = 24 Burpee Rd 3 = 6 Rope Climb or 18 Strict Pull Ups Rd 4 = 24 Burpee Rd 5 = 24 Pull Up Y: Rd 1 = 36 Handstand Push Ups or Push Ups Rd 2 = 36 Deadlift 225/155 Rd 3 = 36 DB Step Ups 40/25 Rd 4 = 36 Deadlift Rd 5 = 36 Handstand Push Ups or Push Ups Competition Metcon (Time) A) 10 Minutes Build to today’s 2RM Front Squat B) With a Partner Perform: 5 Rds For Time: 400m Run or .5 Mile Bike 30 KB Snatch Perform X Perform Y *Partners may...Read more

Surge Elite Performance & Fitness – Surge Muscle 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 B) 5 Sets: Deadlift x 5-4-3-2-1 C) 1 Set: Deadlift @ 85% of 1RM in B for AMRAP D) For Time: 10-1 Strict Pull Up Toe to Bar or Toe to Ring Heels Elevated Goblet SquatRead more