Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE Box Heel Taps x 8-10 each Single Arm DB Upright Row @2111 x 8 each KB Cossack Squat x 5 each Single Arm Overhead March x 20 Steps Each B) 2-3 Sets: (Time Dependent) Single Arm Bent Over DB Row x 12-9-6 each Seated Banded High Elbow Row x 20 Barbell Hip Thrusts x 9-7-5 Banded Good Mornings x 20 Banded Triceps Push Downs x 15-20 For Time: 3 Rds 400m Run 12 Toe to Bar 21 Sit Ups Competition Metcon (Time) A) 2 Sets: Banded TKE Box Heel Taps x 8-10 each Single Arm DB Upright Row @2111 x 8 each KB Cossack Squat x 5 each Single Arm Overhead March x 20 Steps Each B) 4 Sets: (Every 2 Minutes) 3 Behind the Neck Snatch Grip Push Press + Snatch Balance Sets 1-2 =...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 4 Sets: (Every 90 Seconds) 3 Position Power Snatch (Above the Knee, Just Below the Knee, Floor) Into 4 Sets: (Every 90 Seconds) 3 Position Clean + Jerk (Above the Knee, Just Below the Knee, Floor then Jerk) B) 3 Sets: 25 ft DB Walking Lunge 50/35 10 Handstand Push Ups or Push Ups 7 DB Power Clean 50 ft. Walking Lunge 5 Handstand Push Ups or Push Ups 5 DB Power Clean Rest 90 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) 5 Sets: 25 ft DB/KB Walking Lunge 70/55 12 Strict Handstand Push Ups 6 DB/KB Power Clean or Sandbag to Shoulder or Barbell Power Clean 205/135 50 ft. Walking Lunge...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) 3 Sets: 15 Thrusters 75/55 or 40/25 DB’s 15 Pull Ups 12 Thrusters 12 Pull Ups 2 Minute Row or Bike For Distance Rest 4 Minutes C) 2 sets, not for time: 10 Feet Anchored Tempo Sit Ups @ 31×1 + 20-30 Seconds Sit Up Lean Back Hold 30-45 Seconds Plank 8-10 Side Plank with Dumbbell Raise (each) Competition Metcon (Time) A) Mini Band/Banded Shoulder Series 10 Banded Lateral...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (3 Rounds for reps) With a Partner Perform: A) AMRAP in 7 Minutes 2-4-6-8-10-8-6-4-2-4-etc… Handstand Push Up or DB Z Press 1-2-3-4-5-4-3-2-1-2-etc… Power Clean 165/110 Rest 3 Minutes AMRAP in 7 Minutes 2 Rope Climb or 4-6 Strict Rope Pull Ups 10 DB Bench 50/35 Rest 3 Minutes AMRAP in 7 Minutes AMRAP Hand Release Push Up 12 Single Arm DB Snatch (6/6) 50/35 *Partner A Starts on 1st movement, Partner B Starts on 2nd movement. Once both partners are finished with their given movements and reps, partners switch movements. Example Part A: Partner A Performs 2 HSPU, while Partner B performs 1 power clean, partners then switch. Partner B perform 1 HSPU partner A performs 1 power clean. Competition Metcon (3 Rounds for reps) With a Partner Perform: A) AMRAP in 7 Minutes 2-4-6-8-10-8-6-4-2-4-etc… Handstand Push Up 1-2-3-4-5-4-3-2-1-2-etc… Power Clean 185/125...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 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 9-7-5-3 Push Press x 5-4-3-3 (Build each set) C) AMRAP in 15 Minutes 50 Wall Ball 40 Toe to Bar/Ring/Sit Up 30 Burpee Box Get Over 24/20 (Step or Jump) 20/15 Calorie Row or 30/22 Calorie Bike Competition Metcon (AMRAP – Rounds and Reps) 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) Tall Power Cleans x 3 Set 1 = 1/4 Squat Receiving Position Set 2...Read more