Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes 25 ft. Burpee Broad Jump or Burpee + 2 forward walking lunges 5 Slam Ball Squat Clean to Slam Ball 25 ft. Lid Seal Walk 10 Double DB Alternating DB Row (5/5) (https://www.youtube.com/watch?v=UKjQMYiQnS0) Metcon (No Measure) gymnasticsRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Distance) 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) PVC Overhead Squat x 5 B) 3 Sets: Overhead Squat @ 2111 x 5 C) 3-4 Sets: 10 Box Jump or Step Ups Alternating DB Z Press x 5 each Block Deadlift x 8-7-6-5 (Building) 2 Minutes Row or Bike (Goal to increase distance each set Rest 3 Minutes Competition 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) Reverse Hypers x 12-15 Empty Bar Overhead Squat x 5 B) 3 Sets: (Every 90 Seconds) 3 High Hang Muscle Snatch + 3 Drop Snatch + 3 Snatch Grip Sotts Press C) 5 Sets: (Every 90 Seconds) Snatch Deadlift to Mid Thigh + Power Snatch...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (2 Rounds for reps) A) 2 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: 2 Sets: 10 Hip Extensions or Good Mornings 10 Banded Glute Bridge 10 Step Back Lunges Each B) 6 Sets: Alternating Tabata 20 Seconds on / 10 seconds Rest 20 seconds Pull Ups or Banded Pull Downs Rest 10 Seconds 20 seconds DB Bench Press 50/35 Rest 10 Seconds 20 seconds Toe to Bar/Ring/Knee Raise Rest 10 Seconds 20 seconds Wall Balls Rest 10 Seconds Rest 3 Minutes 6 Sets: Alternating Tabata 20 seconds Supine Ring Row Rest 10 Seconds 20 seconds Push Ups Rest 10 Seconds 20 seconds Sit Ups Rest 10 seconds 20 seconds Air Squats Rest 10 Seconds Competition Metcon...Read more

Surge Elite Performance & Fitness – RowingRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) inated 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) 3-4 Sets: (Every 90 Seconds) 3 Power Snatch 3 Clean and Jerk *Goal is to build to weight going to use in the WOD. Focus on technique and good reps. C) Choose 1 Option Option 1: 5 Rds For Time (15 Minutes Cap) 6 Power Snatches 115/75 or 6 Single Arm DB Snatch (3/3) 50/35 6 Burpees over bar 6 Power Clean and Jerks 115/75 or 6 DB Power Clean 50/35 6 Burpees over bar or Option 2: 10 Rds...Read more