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 Single Arm Overhead Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 B) 3 Sets: (Every 5 minutes) 12/9 Calorie Row 7 DB Thruster 50/35 14 Toe to Bar 7 DB Thruster 12/9 Calorie Row C) 2-3 Sets: Bulgarian Split Squat x 5-7 each Single Arm DB Bent Over Row x 8-12 each Side Plank Hold x 30-45 Seconds Competition 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 Single Arm Overhead Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 B) 2 Sets: Muscle Clean + 2 Tall Clean 3 Sets: Power Clean...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 60/45 Calorie Row 10 Burpee Pull Up 200m DB Farmers Carry 60 Single DB Step Ups (30/30) 200m DB Farmers Carry 10 Burpee Pull Ups 600m RunRead more

Surge Elite Performance & Fitness – Surge Muscle Metcon (Distance) 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) 5 Sets: (EMOM) 2 Position Power Snatch + Tempo Power Snatch (2 Seconds to hip) C) 5 Sets: AMRAP in 3 Minutes 9 Power Snatch 95/65 12 Dips In Remaining Time: AMRAP Row/Bike for Distance (Goal to increase distance each set) Rest 90 Seconds If you don’t feel proficient with barbell snatch, feel free to substitute Single arm DB Snatch x 18 reps or (9/9) or with KB Swings.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 8 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 B) 3 Sets: Barbell Shoulder Press x 6 Wt. Strict Pull Up x 6 *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: 50 ft. Lid Seal Walk or Bear Crawl 30 Pull Ups 50 ft. Lid Seal Walk or Bear Crawl 20 Pull Ups 50 ft. Lid Seal Walk or Bear Crawl 10 Pull Ups 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...Read more

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 6 Wt. Hanging Knee Raises x 10-20 *Goal is to continue to build from the 8 reps we perform 2 weeks ago. C) 3 Sets: 400m Run 25 Sit Ups 100 ft. Plate Overhead Walking Lunge (Every 50 ft. perform 10 push Ups, set is complete after 2nd set of 10 push ups) Rest 2 Minutes *Goal is to be able to complete the walking lunges in 50 ft. sections. If unable to perform for those distances without stopping, scale distance or movement accordingly. Competition 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...Read more