Surge Elite Performance & Fitness – CROSSFIT Metcon (3 Rounds for reps) A) 1 Sets: Bent Over Banded Row (https://www.youtube.com/watch?v=DgPGoJ7PM1k) x 10 Single Arm DB Upright Row x 12 Tempo Push Up w/3 second hold 2″ off the ground @ 2311 x 5 Scapular Pull Ups x 5 Arch/Hollow Swings x 5 Squat Jump x 5 B) 3 Sets: (Every 2 Minutes) Push Press or Push Jerk Set 1 = 3 Reps @ 75% Set 2 = 3 Reps @ 85% Set 3 = Max Reps @ 95% (Shoot for 1+ Reps on the 3rd set. 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) C) AMRAP in 7 Minutes 150m Run 7 Strict Pull Ups Rest 3 Minute AMRAP in 7 Minutes 150m Run 14 Push Ups Rest 3 Minutes AMRAP in...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 1 set Elevated Heel Taps x 5 each @ 2111 (https://www.youtube.com/watch?v=fkyKax6TPpE) Banded Lateral Steps x 10 each Banded Pull a Parts x 10 Banded Good Mornings x 10 Banded Diagonal Pull a Parts x 10 each Shoulders Elevated on Medball Banded Hip Thrusts x 10 Medball Vertical Toss x 5 B) 3 Sets: Sumo Deadlift @ 21×1 x 8 *If you made it through the the previous progression of 6-8 reps add 5% more weight to the bar. Perform all Sets at the same weight. Superset with Plank Floor Hip Taps x 30-40 Seconds 4 Sets: EMOM Minute 1 = Back Squat x 5 @ 75-80% Minute 2 = Barbell Hip Thrusts x 6-8 Minute 3 = Parallette Pike Over Unders x 10-20 (https://www.youtube.com/watch?v=edw_Sdk0klI) Minute 3 = Row/Bike x 12-18 Calories Minute 4 = Rest Competition Metcon (No Measure)...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (3 Rounds for reps) With a Partner Perform: A) (0-9) AMRAP in 9 Minutes 7 Bench (choose weight) 7 DB Burpee Deadlift 7 Medball Sit Up tosses to partner *Partners alternate movements B) (10-19) Pick one: 1) 1 Mile Run (alternating 200m) 2) 100 Calorie Bike 3) 2000m Row (alternate 250m) C) 20-29 AMRAP in 9 Minutes 2 Rope Climb or 8 Supine Ring Row 4 DB Curtis P’s (Power Clean + Front Rack Lunge ea. + Push Press 8 Dips *Partners alternate movements Competition Metcon (3 Rounds for reps) With a Partner Perform: A) (0-9) AMRAP in 9 Minutes 7 Bench Press (choose weight) 7 DB Burpee Deadlift 7 GHD Sit Ups *Partners alternate movements B) (10-19) Pick one: 1) 1 Mile Run (alternating 200m) 2) 100 Calorie Bike 3) 2000m Ski (alternate 250m) C) 20-29 AMRAP in 9 Minutes 2...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 10 Wall Balls for Height Supine Ring Scapular Rows x 5 Supine Ring Row x 5 @2111 10 Single Arm Hand to Hand Russian KB Swings 5 Medball Overhead Slam to Medball Vertical Toss B) 4 Sets: Barbell or DB Thrusters x 5 (Building, focus on technique and speed) Band Pull a Parts x 15 C) 3 Sets: 500m Row 15 Thrusters 95/65 15 Pull Ups Rest 3 Minutes Competition Metcon (3 Rounds for time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 10 Wall Balls for Height 10 Single Arm Hand to Hand Russian KB Swings 5 Medball Overhead Slam to Medball Vertical Toss Lower Body Muscular Endurance B) 7 Sets: (Every 90 Seconds) Snatch from Blocks Set 1 = 3 reps...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 600m Run 18 Landmine RDL (https://www.youtube.com/watch?v=Wwcy2dS2Nj8) 25 ft. Crab Walk 6 Goblet Cossack Squat (3/3) 25 ft. Crab Walk 400m Run 15 Landmine RDL 25 ft. Crab Walk 12 Goblet Cossack Squat (6/6) 25 ft. Crab Walk 200m Run 12 Landmine RDL 25 ft. Crab Walk 18 Goblet Cossack Squat (9/9) 25 ft. Crab Walk 100m Run 9 Landmine RDL 25 ft. Crab Walk 24 Goblet Cossack Squat 25 ft. Crab Walk *Crab Walk Subs = Reverse Plank Toe Touches or Reverse Plank Marches Competition Metcon (No Measure) Body Flow 30 Seconds Neck Rolls (R/L) 30 Seconds Shoulder Rolls (Forward/Backward) 30 Seconds Small Arm Circles (Forward/Backward) 30 Seconds Big Arm Circles (Forward/Backward) 30 Seconds Lateral Band Walk 30 Seconds Knee Circles (R/L) 30 Seconds Ankle Circles (Right Foot/Left Foot) 30 Seconds Eccentric Calf Raises @3111 1 Minute Toe Touches...Read more