Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Prone Blackburns x 5 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 AMRAP in 7 Minutes 7 Toe to Bar 7 Power Snatch 75/55 7 Box Jump Overs Rest 3 Minutes For Time: 50/40 Calorie Row 40 Sit Ups 40 Single DB Shoulder to Overhead (20/20) 30 Sit Ups 30 Single DB Shoulder to Overhead 20 Sit Ups 20 Single DB Shoulder to Overhead 10 Sit Ups 10 Single DB Shoulder to Overhead Competition Metcon (No Measure) 2 Sets: Prone Blackburns x 5 Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 Single Arm Overhead Squat @3111 x 6-8 each Tempo GHD Sit Ups @21×1 x 10-15 B) 4 Sets: 2...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 1 Sets: Elbow on Knee DB/Plate External Rotation x 10-12 Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 12 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 Shoulder Elevated Single Leg Glute Thrust x 8-10 each Single arm overhead carry x 45 yards B) 3 Sets: Barbell Bench Press x 7 Bent Over Supinated Grip Barbell Row x 6 *Perform all 3 sets at the same weight. If you perform this last week with 6 reps, perform with the same weight for 7 reps, RPE 6-7 C) 3 Sets: 30 Double Unders 15 Push Ups 12 Dips 9 Burpee 30 Double Unders 12 Push Ups 9 Dips 6 Burpee Rest 3 Minutes Competition Metcon (Time) 1 Sets: Elbow on Knee DB/Plate External Rotation x 10-12 Prone Banded Hip Abduction x...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 1 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU) Banded Diagonal Pull a Parts x 10 each Banded Good Mornings x 10 Medball Vertical Toss x 5 3 Sets: Back Squat x 10 Star Side Plank x 20-30 Seconds ea. 3 Sets: 200m Run 50 ft. DB Walking Lunge 5 Bar Muscle Ups or 10 Pull Ups 50 ft. DB Walking Lunge 200m Run Rest 2 Minutes Competition Metcon (Time) 1 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU) Banded Diagonal Pull a Parts x 10 each Banded Good Mornings x 10 Medball Vertical Toss x 5 3 Sets: Back Squat x 10 Star Side Plank x 20-30 Seconds ea. B) 3 Sets (Every 90 Seconds) Muscle...Read more

Surge Elite Performance & Fitness – CROSSFITRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform: 300 ft. Seal Lid Plank Walk (Partners alternate 25 ft. segments, 6×25 ft) Into 20 Rds 1 Rope Climb or 3 Strict Pull Ups 4 Handstand Push Ups or 4 DB Shoulder Press 6 Alternating DB Snatch (3/3) 70/50 *Partners Alternate Movements Into 300m Farmers Carry Competition Metcon (Time) With a Partner Perform: 300 ft. Handstand Walk (Partners Alternate 25 ft.) Into 20 Rds 1 Legless Rope Climb 4 Strict Handstand Push Ups 6 Alternating DB Snatch (3/3) 100/70 *Partners Alternate Movements Into 300m Farmers Carry (Both Partners Carry) 3 Sets: Banded DB Incline Press x 4-6 Diamond Push Up x Max Reps GH Raise x 4-6 Ab Rollout x 10-15 3 Sets: Stationary Dip x 6-8 Prone Incline Row Iso Hold x 20 Seconds + 6-8 Barbell Row Banded Front Raise to Band Pull a Parts...Read more