Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 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 B) 4 Sets: (Every 2 Minutes) Hang Power Clean + Front Squat + Power Clean w/pause in receiving position to front squat + Clean + Jerk or 5 Deadlift + Russian KB Swing + 8-10 Goblet Squat C) 4 Sets: (Every 4 Minutes) 10 Power Clean 155/105 or Deadlift 15 Handstand Push Ups 10 Pull Ups (If you can perform C2B do so) *Goal is to perform in 2-3 minutes....Read more

Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) If you performed 21.2 last night and didn’t do the Muscle Programming from yesterday, perform DB Incline Press instead of DB Bench Press. If you did perform the programming from yesterday perform Push Press. Also if you did the programming from yesterday, DO NOT perform the lower/upper superset combo. With a Partner Perform 10 Rds For Time: DB Incline Press or DB Push Press Front Squat or Front Rack Lunge 3 Rope Climb or 6-8 Strict Towel or Rope Pull Ups *For Bench Press and Front Squat or Lunge. If performing lunge reps are each leg. Perform the following reps. You choose weight to use each set. Partners alternate movements. Rds 1-2 = 10 reps Rds 3-4 = 8 reps Rds 5-6 = 6 reps Rds 7-8 = 4 reps Rds 9-10 = 2 reps B1) 3 Sets: Tempo Barbell...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform 10 Rds For Time: DB Bench Press Front Squat or Front Rack Lunge 3 Rope Climb *For Bench Press and Front Squat or Lunge. If performing lunge reps are each leg. Perform the following reps. You choose weight to use each set. Partners alternate movements. Rds 1-2 = 10 reps Rds 3-4 = 8 reps Rds 5-6 = 6 reps Rds 7-8 = 4 reps Rds 9-10 = 2 reps Metcon (Time) With a Partner Perform 10 Rds For Time: DB Bench Press Front Squat or Front Rack Lunge 3 Rope Climb *For Bench Press and Front Squat or Lunge. If performing lunge reps are each leg. Perform the following reps. You choose weight to use each set. Partners alternate movements. Rds 1-2 = 10 reps Rds 3-4 = 8 reps Rds 5-6 = 6 reps Rds...Read more

Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) If you come into the gym perform Functional Fitness Open 21.1 Options Then If you do the Functional Fitness Wod, adjust the volume and workout accordingly. A) 3 Sets: (Every 2:30) Tempo Incline Barbell Press x 5 (4 seconds down, 0 second pause, 1 second up, 1 second pause) Banded or Cable Face Pulls x 10-15 *Perform 1-3 warm up sets before your first set. B) 1 Set For Time: (Upper Body Challenge) Incline Barbell Press x 50 @60% of heaviest weight used for A. NO Tempo C1) 3 Sets: (Every 3 Minutes) Tempo Supinated Grip Chin Ups @31×1 x 6-10 (use assistance if need to) (3 seconds down, 3 pause, 0 second up, 1 second pause) C2) 3 Sets: Bent Over Lateral Raises x 12-15 D) 1 Set: Barbell Curl x 100 E) 1 Set: Banded/Cable Triceps Extension x...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 4 Sets: 50 ft. Plate Push 25 ft. Lid Seal Walk or bear crawl 10 Slamball Clean to Slam Ball or Plate Clean to Overhead 25 ft. Lid Seal Walk or bear crawl 50 ft. Plate Push Rest 2 Minutes Between Sets *Goal is to finish between 3:30-4 minutes. Adjust accordingly so you can finish in that time frame. 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...Read more