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 B) AMRAP in 10 Minutes 9 DB Power Clean 50/35 9 DB Push Press 9 DB Front Squat C) 2-3 Sets: 20 Seated Banded Hamstring Curls 20 Russian Twist Competition 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...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform For Time: 50 Sumo Deadlift High Pull 85/60 50 Dips 50 Toe to Bar 50 Hand Release Push Ups 50 KB Swings 70/55 50 Burpee Over Bar 25 Sumo Deadlift High Pull 85/60 25 Dips 25 Toe to Bar 25 Hand Release Push Ups 25 KB Swings 70/55 25 Burpee Over Bar Competition Metcon (Time) With a Partner Perform For Time: 100 Sumo Deadlift High Pull 115/75 100 Deficit Handstand Push Ups 4/2″ 100 Toe to Bar 100 Hand Release Push Ups 100 KB Swings 70/55 100 Burpee Over Bar B) 3 Sets: Fat Bar JM Press x 5-7 Prone Incline Banded KB Batwing Row x 10-8-6 Prone Incline DB High Row x 12 GH Raise x 8-10 C) 3 Sets: Single Arm DB Upright Row x 8 each Iso Dynamic DB Lateral Raise x 8 Banded...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Bent Over YTW x 8 each Medball Squeeze Glute Bridge x 10-15 8 Point Plank Hold x 20-30 Seconds ( https://www.youtube.com/watch?v=AQmrUrz559M) B) 4 Sets: Deadlift x 7-5-3-1 Push Press x 4-3-2-1 (Build each set) C) 3 Rds For Time: 21 Wall Ball 7 Burpee Pull Up 21 Wall Ball 7 Burpee Pull Up 100 Double Unders Competition Metcon (Time) 2 Sets: Bent Over YTW x 8 each Medball Squeeze Glute Bridge x 10-15 8 Point Plank Hold x 20-30 Seconds ( https://www.youtube.com/watch?v=AQmrUrz559M) A) 3 Sets: (Every 90 Seconds) 3 High Hang Muscle Clean + 3 Jerk Balance (https://www.youtube.com/watch?v=2uSBT7csXgU) B) 5 Sets: (Every 90 Seconds) Power Clean + Jerk 4 Sets @ 70% 1 Set @ 75% C) 3 Sets: (Every 2 Minutes) TnG Power Snatch x 10 @ 115-135/75-95 *Must be unbroken D) 3 Sets: (Every 90 Seconds) Deadlift...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 3 Rds: 10 DB Renegade Row (5/5) 10 DB Supine Reverse Crunch 10 Floor Press 10 RDL 10 Curls 20 Mountain Climbers Metcon (No Measure) gymnasticsRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: Banded Spanish Squat x 10-15 (https://www.youtube.com/watch?v=Yr4VIVYWp10) Supine Alternating High Elbow and Low Elbow Ring Row x 10-12 (5-6 each) Seated Banded Hamstring Curls x 20 (https://www.youtube.com/watch?v=0Jyb9AJIWGc) Top Dip Support Hold + Bottom Dip Hold x 5-10 Seconds (If unable to perform dip, perform top and bottom push up position) 4 Sets: (Time Dependent) Single Arm Bent Over DB Row x 9-7-5-15 each Seated Banded High Elbow Row x 20 Barbell Hip Thrusts x 7-5-3-15 Banded Good Mornings x 20 Banded Triceps Push Downs x 15-20 AMRAP in 5 Minutes 10 Russian KB Swings 10 Split Squat Switch (5/5) Competition Metcon (Time) A) 2 Sets: Banded Spanish Squat x 10-15 (https://www.youtube.com/watch?v=Yr4VIVYWp10) Supine Alternating High Elbow and Low Elbow Ring Row x 10-12 (5-6 each) Seated Banded Hamstring Curls x 20 (https://www.youtube.com/watch?v=0Jyb9AJIWGc) Top Ring Support Hold...Read more