Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) For Time 60/40 Calorie Row Then 7 Rds 12 Single DB Hang Clean & Jerk (6/6) 8 Burpee Over DB B) 2 Sets: (Time Dependent) Plate Front Raise x 10 Bent Over lateral Raise x 15 Wall Sit x 30-45 Goblet Cossack Squat x 5 each Tall Plank Wt. Transfers x 30 Seconds Competition Metcon (Time) A) 2 Sets: Prone Incline Cuban Press x 8 Bent Over lateral Raise x 15 Goblet Cossack Squat x 5 each Depth Drop x 4 Standing Broad Jump x 4 B) 2 Sets 50 ft. Sled Push (heavy) 50 ft Hand over Hand Sled Pull (heavy) 75 ft. Sled Push (heavy) 75 ft. Hand over Hand Sled Pull (heavy) 100 ft. Sled Push (heavy) 100 ft. Hand over Hand Sled Pull (heavy) *Use to move at a steady pace, not...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 For Reps AMRAP 4 Minutes 1 Rope Climbs or 4 Strict Pull Ups 8 Push Ups Rest 2 Minutes AMRAP 4 Minutes 4 Supine Ring Row 4 Handstand push ups or DB Push Press Rest 2 Minutes AMRAP 4 Minutes 4 Dips 12 Pistols (6/6) or Lunges (6/6) Rest 2 Minutes AMRAP 4 Minutes 8 Sit Ups 8 Side Plank Crunch RT 8 Supermans 8 Side...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (3 Rounds for reps) With a Partner Perform: A) AMRAP in 8 Minutes 4 Bench Press 165/110 6 Box Jump Overs 24/20 *Partners complete full rounds Rest 4 Minutes B) AMRAP in 8 Minutes 6 Front Squat 165/110 6 Pull Ups 6 Toe to Bar/Sit Ups *Partners alternate movements Rest 4 Minutes C) For Time: 40 Bench Press 165/110 50 Box Jump Overs 24/20 50 Front Squat 165/110 50 Pull Ups 50 Toe to Bar *Distribute reps as wish. Only 1 person works at a time. Competition Metcon (3 Rounds for reps) With a Partner Perform: A) AMRAP in 8 Minutes 4 Bench Press 185/125 6 No Touch Box Jump Overs 24/20 *Partners complete full rounds Rest 4 Minutes B) AMRAP in 8 Minutes 6 Front Squat 185/125 6 Chest to Bar Pull Ups 6 Toe to Bar *Partners alternate movements Rest...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Bent Over YTW x 8 each Banded Lateral Step Overs x 30 Seconds Seated Elbow on Knee DB External Rotation x 8 each Wall Sit w/Medball Squeeze between knees x 20-40 Seconds B) 4 Sets: Deadlift x 8-6-4-2 Push Press x 5-4-3-2 (Build each set) C) For Time: 3 Rds: 50 ft. Lid Seal Walk 20 Alternating DB Snatch 10/10 Rest 5 Minutes 3 Rds: 50 ft. Lid Seal Walk 10 Double DB Clean & Jerk Metcon (Time) 2 Sets: Bent Over YTW x 8 each Banded Lateral Step Overs x 30 Seconds Seated Elbow on Knee DB External Rotation x 8 each Wall Sit w/Medball Squeeze between knees x 20-40 Seconds A) 4 Sets: (Every 90 Seconds) 3 Muscle Clean + 3 Tall Jerk (https://www.youtube.com/watch?v=QWCyQBN1vDM&ab_channel=CatalystAthletics) B) 4 Sets: (Every 90 Seconds) Clean Pull + Clean + Jerk Dip...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) 5 Sets: (EMOM) 30-40 Seconds 10 ft Side shuffle (down/back = 1 rep) 30-40 Seconds Plank Twists (https://youtu.be/fR0tb6agqqA) 30-40 Seconds Alt Front Raise + Lateral Raises 30-40 Seconds Quadruped shoulder taps 30-40 Seconds Single Leg Balance Straight leg Lifts RT(https://www.youtube.com/watch?v=jZzHrtKm5q4) 30-40 Seconds Single Leg Balance Straight leg Lifts LT Competition Metcon (No Measure) 6 rounds not for time :15s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236 :10s One foot on ground tuck planche hold floor https://www.youtube.com/watch?v=jM33uNOsNRs&feature=youtu.be 15s wall backbend (pick comfortable distance) https://vimeo.com/191320005/9fa68fc6a1 5x bar jump to hollow-> glide-> arch -> pull to shins https://vimeo.com/191318767/201386ddae 10 superman/hollow rolls https://www.youtube.com/watch?v=kRK2Guyox2E&feature=youtu.be 8x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe :10s reverse plank hold https://www.youtube.com/watch?v=QDuuNEdgzDw&feature=youtu.be :30s bottom of push up hold 2″ from floor https://vimeo.com/191320104/e3632f0d10Read more