Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Iso YTW Hold x 15 Seconds Each 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 Reverse V-Ups x 10-15 3 Sets: 3 Minutes on/1:30 Rest 25/18 Calorie Row/Bike 6 Wall Walk In Remaining Time: AMRAP Wall Ball Rest 5 Minutes: For Time: 75 KB Swing 70/55 *EMOM including 0:00 perform 9 Toe to Bar Competition Metcon (No Measure) A) 2 Sets: Iso YTW Hold x 15 Seconds Each 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 Reverse V-Ups x 10-15 B) 3 Sets: Overhead Squat @2111 x 8 4 Sets: Deadlift x 12-8-6-4 (Build to RPE 6-7) Barbell Floor Press...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: (Every 2:30) Push Press or Push Jerk Set 1 = 3 Reps @ 80% Set 2 = 3 Reps @ 90% Set 3 = 1 Rep (Shoot for 1RM) 5 Scapular Pull Ups + 5 Arch/Hollow Swing C) 5 Rds For Time: 7 Dips 7 Pull Ups 14 Burpee D) If time permits 2-3 Sets: 8-10 reps each Single Arm Curl w/Iso Hold (https://www.youtube.com/watch?v=Dy8BFRIqPzg) Banded Overhead Triceps Extension (https://www.youtube.com/watch?v=WTNjNMVFDB8) Competition Metcon (Time) A) 1 Sets: Elbow on Knee DB/Plate External Rotation x 10-12 Prone...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 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 B) 3 Sets: Back Rack Lunge x 5 each Heavy DB Russian Twist x 10-12 each *If you made it through the previous week of 4 reps, add 5% more weight to the bar. Perform all Sets at the same weight. *Goal for lunge is to perform all 3 sets at the same heavy weight. We are going to progress the same way we did with the sumo deadlfts. C) 5 Rds: AMRAP in 3 Minutes: 3 DB Power Clean 6 DB Lunges (3/3) 9 Sit Ups 1 minute rest between sets Competition Metcon (Time) A) 1...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner A) AMRAP in 5 Minutes 10 Alternating DB Snatch (5/5) 5 Parallette Shoot Throughs *Alternating full round Rest 3 Minutes B) For Time (15 minute cap) 50-40-30-20-10 Double Unders 10 Deadlift 255/175 20 Wall Ball *Both partners complete the double unders. Upon completion P1 performs 10 Deadlifts, while P2 completes 20 wall balls. Once both partners complete given movement they switch. Rest 3 Minutes C) AMRAP 8 Minutes 100m Run 3 Burpee 5 Pull Ups *P1 Runs, while P! runs P2 performs AMRAP in 3 Burpee to Bar + 5 Pull Up. Once P1 returns partners switch and P1 picks up where P2 left off. Competition Metcon (AMRAP – Rounds and Reps) With a Partner A) AMRAP in 5 Minutes 10 Alternating DB Snatch (5/5) 70/50 25 ft. Handstand Walk *Alternating full round Rest...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Hindu Push Up x 10 Scapular Pull Up @1211 x 8-10 Tall Plank Lid Lateral Leg Slide x 10-15 5 Medball Overhead Slam to Medball Vertical Toss B) 5 Sets (Every 2 Minutes) 3 Clean Deadlift 3 Hang Power Clean 3 Front Squat 3 Shoulder to Overhead 3 Squat Clean Or 5 Sets: (Every 2 Minutes 5 Deadlift 5 Russian KB Swing 5 Double DB Front Squat 5 Double DB Shoulder to Overhead For Time: 40 DB Step Ups 5 Rope Climb 30 DB Step Ups 3 Rope Climb 20 DB Step Ups Competition Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Hindu Push Up x 10 Banded Good Morings x 15 Tall Plank Lid Lateral Leg Slide x 10-15 5...Read more