Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Hindu Push Up x 10 Scapular Pull Up @1211 x 8-10 10 Single Arm KB Snatch 5 Medball Overhead Slam to Medball Vertical Toss B) For Time: 1-2-3-4-5-6-7-8-9-10 Front Squat 165/110 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups or DB Shoulder to Overhead C) If time Permits 2 Sets Seated Banded Hamstring Curls x 40-50 (https://www.youtube.com/watch?v=M_dUNslNjBU) Foam Roll Body Saw x 30 Seconds (https://www.youtube.com/watch?v=wwEzrij9Nto) Competition Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Hindu Push Up x 10 Scapular Pull Up @1211 x 8-10 10 Single Arm KB Snatch 5 Medball Overhead Slam to Medball Vertical Toss B) 6 Sets: (Every 90 Seconds) Snatch from Blocks Set 1 = 2 @ 65% Set 2 = 1 @ 70% Set 3 = 3 @ 65%...Read more

Surge Elite Performance & Fitness – Surge Muscle 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 Lunge Elbow to the Floor 1:00 Alternating Bodyweight RDLs 1:00 Upward Dog to Downward Dog 1:00 Alternating Calf Stretches (In Downward Dog Pose) :30 Alternating Leg V-Ups :30 Cat Cows 1:00 Hip Bridges -Into- 3 Sets: @Easy Pace 1 Minute Jumping Jacks Or Single Unders 1 Minute Mountain Climbers 1 Minute Hand Release Push Ups 1 Minute Sit UpsRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 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) AMRAP in 6 Minutes 25 Ft. Plate Push 10 Seconds Top Ring Support Hold (Sub with stationary if need be) 25 ft. Plate Push 15 Seconds Wall Handstand Hold (Sub with feet Elevated Handstand or Tall Push Up, or Overhead plate hold) Rest 3 Minutes AMRAP in 9 Minutes 6 Burpee 3 DB Renegade Row Each 55/35 6 DB Floor Press 9 DB Deadlift 27 Double Unders 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 Goblet Cossack Squat @2211 x 5...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 Box Jump x 5 B) 3 Sets: (Every 2 Minutes) Push Press or Push Jerk Set 1 = 5 Reps @ 70% Set 2 = 5 Reps @ 80% Set 3 = Max Reps @ 90% ((Shoot for 5+ Reps. If not sure on percentages, build over 3 sets to a weight you can perform a minimum of 5 reps with but no more than 10) Banded Face Pulls x 15 4 Sets: 8 Hang Power Cleans (unbroken Reps) Rest 15sec 20 seconds Side Star Plank RT 20 seconds Side Star Plank LT Rest 15sec 6 Box Jump Overs Clear the Box (Clear the entire box) – choose your...Read more

Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) Option 1: Murph For Time 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *Rx’d = wearing 20/14 lb vest (Pull Ups, Push Ups, Squats can be broken up as you wish) Option 2: 1/2 Murph For Time 800m Run 50 Pull Ups 100 Push Ups 150 Squats 800m Run (Pull Ups, Push Ups, Squat can be broken up as you wish) Option 3: Partner Murph 1 Mile Run (both partners run or perform in a relay style) 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run (1 partner works at a time, parthers can break up reps as they wish)Read more