Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: 1 Minute Jump Rope (no shoes) 8 Point Plank x 15-20 Seconds Heels Elevated Hamstring Curls x 10-15 (https://www.youtube.com/watch?v=t5htLdxEKx0) Band Pull a Parts x 15 B) 3 Sets: Overhead Squat or Front Squat @ 2111 x 5 C) For Time: 27-21-15-9 Wall Balls 15-12-9-6 Bench Press 155/105 27-21-15-9 Russian KB Swing Competition Metcon (Calories) A) 2 Sets: 1 Minute Jump Rope (no shoes) 8 Point Plank x 15-20 Seconds Heels Elevated Hamstring Curls x 10-15 (https://www.youtube.com/watch?v=t5htLdxEKx0) Band Pull a Parts x 20 B) For Time: 50 Strict Handstand Push Ups C) 3 Sets: (Every 90 Seconds) 3 Drop Snatch + 3 Snatch Grip Sotts Press D) 6 Sets: (Every 90 Seconds) Power Snatch + Snatch Balance + Snatch Sets 1-2 = 70% Sets 3-4 = 73-75% Sets 5-6 = 75-78% E) 3 Sets: (Barbell Cycling) 3 Power Clean...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 3 Sets: Blackburns x 5 https://www.youtube.com/watch?v=N1Uq2vh6azc) Iso YTW Hold x 15 Seconds Each Banded Triple Threat x 5 Banded Straight Arm Pull Downs x 10 Side Plank Reach Throughs @3131 x 5 each 3 sets 4-6 Nordic Drops 12 Single Leg Foot elevated Glute Bridge (each side) 10 Single Leg KB/DB RDL each or Split Stance RDL 10-1 For Time: Burpee Toe to Bar Box Jump Overs Metcon (AMRAP – Rounds and Reps) A) 3 Sets: Blackburns x 5 https://www.youtube.com/watch?v=N1Uq2vh6azc) Iso YTW Hold x 15 Seconds Each Banded Triple Threat x 5 Banded Straight Arm Pull Downs x 10 Side Plank Reach Throughs @3131 x 5 each Into: With a running clock perform: 0-5 Minutes AMRAP in 5 Minutes 9/7 Calorie Row 12 Toes to Bar Into: 5-10 Minutes AMRAP in 5 Minutes 9/7 Calorie Row 6 Bar Muscle Ups...Read more

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) For Time: (10 Minute Cap) 60 Thrusters 95/65 or DB Thrusters 45/30 *EMOM including 0:00 perform: 10 Slam Balls C) 3-5 sets Minute 1 = 2-5 Muscle Ups or 4-8 Burpee Pull Ups or 4-6 Strict Pull Ups + 4-6 Strict Dips Minute 2 = 15-20 seconds Start Side Plank Hold each Minute 3 = 30 Seconds Russian Twist Competition Metcon (Time) A) Mini Band/Banded Shoulder Series 10 Banded...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For time: 30 Wall ball 30 Sit-ups 30 Box jump, 24/20 30 Push-ups 30 Power Clean 135/95 30 Double-unders 30 Dumdbell Thrusters, 35/25 30 Pull-ups 30 Overhead Squat 95/65 30 Kettlebell swings, 55/35 30 Push press 95/65 30 Ring Dips 30 Sumo deadlift high pull 95/65 30 Burpees 30 Back squat 135/95 (From Floor) 30 Anchored Wt. sit-ups 30 Walking lunge steps 30 Deadlift 135/95 30 Knees to elbows 30 Front squat 135/95 Competition Metcon (Time) With a Partner Perform: For time: 40 Wall ball 40 Sit ups 40 Box jump 24/20 40 Push Ups 40 Power Clean 155/105 40 Heavy Double Unders 40 DB Thrusters, 45/30 40 Chest Pull Ups 40 Overhead Squat 115/75 40 Kettlebell swings, 55/35 40 Push press 115/75 40 Ring Dips 40 Sumo deadlift high pull 115/75 40 Burpees 40 Back squat 155/105 (From Floor) 40...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) 2 Sets: Foam Roll Serratus Wall Slide x 5 (https://www.youtube.com/watch?v=8jOPBCorATw) Tempo Push Up with Protraction x 5 @ 3012 (https://www.youtube.com/watch?v=gV00fVrrz4w) Medball Squeeze Glute Bridge x 10-15 Medball Stir the Pots x 8-12 each B) 3 Sets: DB Incline Press x 8-10 Bulgarian Split Squat x 10-8-6 each C) 3 Sets: Rear Foot Elevated or Split Stance Single Leg RDL x 6-8 Landmine Row x 8-12 each (butt the end of bar against plates) D) 3 Sets: Single Arm Upright Row x 6-8 each Single Banded Single DB Bicep Curl x 10-12 Banded Triceps Extension x 12-15 Competition Metcon (No Measure) 2 Sets: Foam Roll Serratus Wall Slide x 5 (https://www.youtube.com/watch?v=8jOPBCorATw) Tempo Push Up with Protraction x 5 @ 3012 (https://www.youtube.com/watch?v=gV00fVrrz4w) Medball Squeeze Glute Bridge x 10-15 Medball Stir the Pots x 8-12 each A) 4 Sets: (Every 90 Seconds) Tall...Read more