Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) From Minutes 0-3 500m Row or .5 mile Bike From Minutes 3-8 AMRAP in 5 Minutes 10 Floor Press 10 DB Renegade Row (5/5) 10 Slam Ball From Minutes 9-12 500m Row or .5 mile bike From Minutes 12-17 AMRAP in 5 Minutes 8 DB Floor Press 8 DB Renegade Row 8 Slam Ball From Minutes 18-21 500m Row or .5 Mile Bike From Minutes 21-26 AMRAP in 5 Minutes 6 DB Floor Press 6 DB Renegade Row (3/3) 6 Slam Ball *For the 5 minute AMRAP portions, pick up where you left off.Read more

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 PVC Overhead Squat @3111 x 6-8 each B) 5 Sets: (Alternating EMOM) Minute 1 = Sumo Deadlift x 5 Minute 2 = Shoulders Elevated Hip Thrusts x 5-7 C) For Time: 80 Double Unders 50 Wall Ball 25 Burpee 60 Double Unders 40 Wall Balls 20 Burpee 40 Double Unders 30 Wall Balls 15 Burpee 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 PVC Overhead Squat @3111 x 6-8 each B) 2 sets 1-3 Legless Rope Climb 6 DB Incline Bench Press 1-3 Legless Rope Climb 12 DB Flat Bench Press 1-3 Legless Rope Climb 24 DB Slight Decline DB Bench Press *Your...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 3 Sets: Barbell Bench Press x 6 Bent Over Supinated Grip Barbell Row x 6 *This is our 2nd wave through this progression. See if you can increase from what you performed last time. Perform all 3 sets at the same weight. RPE 7-8 3 Sets: 6-10 Strict Pull Ups 3 Wall Walk 10 Box Jump Overs 20 KB Swing 10 Box Jump Overs 3 Wall Walk 6-10 Non weighted Strict Pull Ups Rest 3 Minutes 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...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 8 Wt. Hanging Knee Raises x 10-20 C) 4 Rds For Time: 12 DB Lunge (6/6) 9 DB Hang Clean & Jerk 6 DB Front Squat 24 Sit Ups 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 RDL + 12 KB Goblet Step Up (6/6) Wall Supported Handstand x 20-30 Seconds With this cycle it is crucial to be able to AUTO REGULATE. Meaning listen to your body and allow yourself to adjust from day to day. Loading and weights will fluctuate throughout this naturally. Don’t let you ego run the show,...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Complete: AMRAP in 25 Minutes: 400m Run 50 Hand Release Push Up 15 Power Clean or Deadlift 185/125 *Partners run together, then can split work however they wish. 1 Partner works at a time. Competition Metcon (AMRAP – Rounds and Reps) A) 10 Minutes: Build to today’s 2RM Front Squat B) With a Partner Complete: AMRAP in 25 Minutes: 400m Run 50 Hand Release Push Up 15 Power Clean 205/135 *Partners run together, then can split work however they wish. 1 Partner works at a time. C) 3 Sets: 8-10 Prone Incline Cuban Press 10-12 Banded Front Raise to Band Pull a Parts Tempo GHD Sit Up @31×1 x 8-15 D) 3 Sets: 6 Strict Rope Pull Up 12 Supine Ring Row 24 Bent Over Lateral Raise Banded Hamstring Curls x 25 E) 2-3...Read more