Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 200m Run 50 Over Pull Up Bar Med ball toss 50 ft. Seal Walk or Bear Crawl 400m Run 40 Over Pull Up Bar Med ball toss 50 ft. Seal Walk or Bear Crawl 600m Run 30 Over Pull Up Bar Med ball toss 50 ft. Seal Walk or Bear Crawl Competition Metcon (No Measure) :30 Neck Rolls (R/L) :30 Shoulder Rolls (Forward/Backward) :30 Small Arm Circles (Forward/Backward) :30 Big Arm Circles (Forward/Backward) :30 Hip Circles (R/L) :30 Knee Circles (R/L) :30 Ankle Circles (Right Foot/Left Foot) :30 Calf Raises 1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this) 1:00 Hip Bridges 1:00 Alternating Spiderman Lunges 1:00 Cossack Squats 1:00 Dynamic Squat Stretch :30 Supermans :30 Cat Cows :30 Birddogs (Each Side) 1:00 Upward Dog to...Read more

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 Goblet Cossack Squat @2211 x 5 Alternating Single Leg V-Ups x 10 ea. B) 5 Sets:: (Every 90 Seconds) 2 Position Snatch (Above knee, Floor) + Overhead Squat C) 2 Sets: EMOM Minute 1 – 30 seconds Max Bike or Rowing for calories Minute 2 – 30 seconds Max Reps KB Swing to Goble Squat (https://www.youtube.com/watch?v=l_Iyvl07_sU) Minute 3 – 30 seconds Max Reps Sit Ups Minute 4 – Rest Rest 1 Minute 5 Sets: (Every 3 minutes) -Number of calories completed during 30 second max effort bike or row -Number of KB Swing to Goblet Squat during 30 second max effort -Number of Sit Ups completed during 30 second max effort Competition Metcon (No Measure) A) 2 Sets:...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 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 Single arm overhead carry x 45 yards B) 3 Sets: (Every 2:30) Push Press or Push Jerk Set 1 = 3 Reps @ 75% Set 2 = 3 Reps @ 85% Set 3 = Max Reps @ 95% ((Shoot for 3+ Reps. If not sure on percentages, build over 3 sets to a weight you can perform a minimum of 3 reps with but no more than 8) 12-16 Alternating Supine High Row + Supinated Grip Low Row (6-8 each) C) AMRAP in 4 Minutes 16 Double Unders 4 Handstand Push Up 4 Burpee Rest 2 Minutes AMRAP in 5 Minutes 16 Double Unders 5...Read more

Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) A) 5 Sets: 3 Position Halting Clean Deadlift (below knee, above knee, mid thigh) @ 3131 x 2 (These are heavy 2, keep positions and engadgement) Intra set tempo Heels Elevated KB Goblet Squat x 12 (For reps 1-4 pause in bottom for 3 seconds, reps 5-8 perform with a 3 seconds eccentric, reps 9-12 perform no tempo) B) 4 Sets Banded Deadlift From Blocks (just above knee) x 3 *video is of how to set band up, NOT THE STANCE) (https://www.youtube.com/watch?v=Sf9LgeDCdtQ) C) 4 Sets: 9 DB Thruster Rest 15 Seconds 6 DB Devils Press Rest 15 Seconds 12 Alternating Single Leg Toe to Bar 18/15 Calorie Row (Increase pace each set) Rest 90 Seconds between setsRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) With a Partner Complete AMRAP in 20 Minutes 6 Calorie Row/Bike 6 Bench Press 155/105 6 Sumo Dealift High Pull 95/65 6 Wall Ball *Partners alternate full rounds. Goal is to see if you can perform pretty close to EMOM. B) 2 Set: 6-10-14 DB Curl 6-10-14 Supine DB Rolling Triceps Extensions 3 Plate Pinch Around the worlds Competition Metcon (AMRAP – Rounds and Reps) With a Partner Complete AMRAP in 20 Minutes 6 Calorie Row/Bike 6 Bench Press 165/110 6 Sumo Dealift High Pull 95/65 6 Wall Ball *Partners alternate full rounds. Goal is to see if you can perform pretty close to EMOM. B) 3 Sets: 1 1/4 DB Shoulder Press x 6-8 Single Leg DB/KB RDL x 8-10 Side Plank Banded Row x 30-45 Seconds C) 3 Sets: DB Banded Chainsaw Row x...Read more