Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded Scapular Push Up (Focus on Protraction of the Shoulder blades)(https://www.youtube.com/watch?v=JC7dwLJ8MsU) Banded TKE x 15 each Single Arm DB Upright Row x 8 each 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Med Ball Vertical Toss x 5 B) 3 Sets: 5 DB Man Makers (Push Up + DB Renegade Row RT + Push Up + DB Renegade Row LT + DB Squat Clean + Shoulder to Overhead 20 Plate Overhead Lunges (10/10) 2 Minute Row/Bike for meters (Goal to increase distance each round) Rest 2 minutes Rest 3 Minutes B) 3 Sets For Reps 200m Run/250m Row/.5 Mile Bike 14 Knee to Elbow 7 Handstand Push Ups or DB Z Press 200m Run/250m Row 1 Minute Double KB or Barbell Front Rack Hold/Carry (AHAP, keep elbows pinned by side) Rest 2 Minutes Competition Metcon...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded YTW x 6 each Banded PVC Overhead Squat x 5 Banded Lateral Steps x 10 Scapular Pull Ups x 5 Banded Good Mornings x 10 B) 4 Sets: 3 Position Power Snatch (High hang, at knees, floor) C) For Time 2 Rds: 10 Power Snatches 125/100 or Single Arm DB Snatch 10/10 12 Burpee over Bar Into 2 Rds: 10 Power Snatches 85/55 or Single Arm DB Snatch 10/10 12 Burpee over Bar Competition Metcon (Time) A) 2 Sets: Banded YTW x 6 each Banded PVC Overhead Squat x 5 Banded Lateral Steps x 10 Scapular Pull Ups x 5 Banded Good Mornings x 10 B) For Time 2 Rds: 10 Power Snatches 155/105 12 Burpee over Bar Into 2 Rds: 10 Power Snatches 95/65 12 Burpee over Bar C) 3-4 Rounds 30 Seconds Top Ring Support...Read more

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) 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 B1) In 6 Sets: Build to Today’s Heavy 5-7 RM Partial Range Barbell Deadlift Variation (NO Touch n GO) *Variations of Deadlifts include Conventional or Sumo deadlifts from mats, blocks, rack pulls, etc. B2) 1 Set: After you complete your heaviest set. Drop weight 10% and perform an AMRAP at this weight. C1) 3 Sets: Romanian Deadlift (RDL) Variation or Back/Hip Extension Variation x 10-12 C2) 3 Sets...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and 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 4 Sets: Sumo Deadlift @ 21×1 x 5 Banded Squat to Pallof Press @2211 x 6-8 each (Hold at chest, perform tempo squat, when get to bottom perform Pallof Press and then return to standing position) (https://www.youtube.com/watch?v=zT7_mmntSAQ) AMRAP in 15 Minutes: 300m Run 10 Box Jump 30/24 5 Strict Pull Ups 10 Wall Balls 5 Strict Pull Up Competition Metcon (AMRAP – Rounds and Reps) A)...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform 600m Run or 750m Row or 1.25 mile Bike 42 Bench Press 135/95 (Partner Holds Top Ring/Stationary Dip Support or Tall Plank 63 Russian KB Swing (Partner Holds L-Sit/Tuck) 400m Run or 500m Row or 1 Mile Bike 30 Bench Press (Partner Holds) 45 Russian KB Swing (Partner Holds) 200m Run or 250m Row or .5 mile bike 18 Bench Press (Partner Holds) 27 Russian KB Swing (Partner Holds) Competition Metcon (Time) With a Partner Perform 600m Run or 750m Row or 1.25 mile Bike 42 Bench Press 155/105 (Partner Holds Top Ring Support or Tall Plank (if redoing 21.3/4 perform tall plank) 84 Russian KB Swing (Partner Holds Parallette L-Sit) 400m Run or 500m Row or 1 Mile Bike 30 Bench Press (Partner Holds) 60 Russian KB Swing (Partner Holds) 200m Run or 250m Row or...Read more