Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Wall Press Dead Bug x 5 each Blackburns x 5 Push Up + Scapular Push Up x 5 Banded Face Pulls x 10 B) 8 Sets or Less Close Grip Bench Press x 3 (Build to today’s 3 RM) 3 Rds For Time: 21 Alternating Single Arm DB Snatch 14 Dips 7 Burpee Pull Up Competition Metcon (Time) A) 2 Sets: Wall Press Dead Bug x 5 each Blackburns x 5 Push Up + Scapular Push Up x 5 Banded Face Pulls x 10 B) 8 Sets or Less Close Grip Bench Press x 3 (Build to today’s 3 RM) C) For Time: 30 Ring Muscle Ups + Max Unbroken *Start with 1 Set Max Unbroken RMU. D) 3 Rds For Time: 21 Alternating Single Arm DB Snatch 50/35 14 Ring Dips 7 Burpee Pull UpRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 10-1 For Time: Kneeling Up Downs Each (https://www.youtube.com/watch?v=uKIL9olMWcA) Plate Russian Twist Each Burpee Hand Anchored Lateral Box/Bench Hops (https://www.youtube.com/watch?v=rgWyEAMyxHw) *20 Seconds Wall Sit Between Each Round 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 (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this) 1 Minute Dynamic Squat Stretch 1 Minute Alternating Stepback Lunges 1 Minute Inchworms 1 Minute Alternating Calf Stretches (In Downward Dog Pose) 30 Seconds Deadbugs 30 Seconds Birddogs (Each Side) 1 Minute Hip Bridges Into 3 Sets: @Easy Pace 1 Minute...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Med Ball Vertical Toss x 5 B) 4 Sets: 5 Front Squats (Goal is to increase loading each set) 5 Power Man Maker (DB Push Up + DB Renegade Row RT + DB Renegade Row LT + DB Power Clean to Overhead) 15 Pull Up Rest 90 Seconds Rest 3 Minutes AMRAP in 5 Minutes 25 ft. Sled or Plate Push 7 Toe to Bar Competition Metcon (Calories) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Med Ball Vertical Toss x 5 B) 8 Sets or Less: Clean & Jerk (Build to today’s 1 RM) C) 8...Read more

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) A1) In 6 Sets: Build to today’s Heavy 2-4 RM of Barbell Incline Bench A2) 1 Set: After you complete your heaviest set. Drop weight 10% and perform an AMRAP at this weight. B) 3 Sets: Push Up or Dip Variation x 10-20 *Add weight if able to C1) 3 Set: Hand Anchored Landmine Row x 8-12 *Choose a different horizontal row variation then you used in the first 3 weeks. C2) 3 Sets: Banded Triple Threat x 20 (Face Pull + External Rotation + Banded Press) D1) 3 Sets: Prone Dead Stop DB Rear Delt Fly x 6-12 (Lying face down on bench, bring db’s to floor pause and then lift) D2) 3 Sets: Bradford Press x 6-12 (over and back equals 1 rep. Do NOT lock out arms, keep constant tension) D3 ) 3 Sets: 1 ½...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Reps) A) Mini Band/Banded Shoulder Series 10 Banded Lateral Steps (Each) 10 Supinated Grip Band Pull a Parts 10 Steps Banded Monster Walk Forward/Backwards (Each) 10 Supinated Grip Diagonal Band Pull a Parts 10 Banded Glute Bridges (Just below knee) 10 Supinated Grip Elbows by side external Rotation 10 Single Leg Banded Glute Bridges (Each) 10 Overhead Band Pull a Parts 10 Banded Bird Dogs 10 Banded Pass Through 10 Banded Squats 3 Sets: Sumo Deadlift @ 21×1 x 8 *Perform all Sets at the same weight. If you performed last weeks deadlifts use the same weight. Banded Pallof Press x 6-8 each (Perform slow and controlled. Keep chest up, knees bent with focus on bracing, breathing and stability) C) 3 Sets For Total Reps: “Fight Gone Bad” 1 Minute Wall Ball 1 Minute Sumo Deadlift High Pull 75/55 1...Read more