Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) Snatch Warm Up B) 3 Sets: (Every 90 Seconds) 3 Position Power Snatch + 3 Overhead Squat @ 2111 *Goal with this piece is to work on and warm up snatch positions for part C. On the overhead squat stick with the tempo and focus on position and balance. C) 4 Sets: (Every 90 Seconds) 3 Position Power Snatch (High Hang, Above the Knee, Floor) D) 4 Sets: 12 Power Snatch 9 Overhead Squat 6 Burpee Pull Up Rest 90 Seconds Or (If you struggle with Overhead Squat Perform the Following) 4 Sets: 12 Alternating DB Snatch (6/6) 9 DB Front Squat 6 Burpee Pull Up Rest 90 Seconds Competition Metcon (Time) A) 3 Sets: (EMOM) Minute 1 – Free Standing or Nose to Wall Handstand Hold x 20-30 Seconds Minute 2 – Roll to Candlestick x 10 Minute 3...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes: 100 Step Up 24/20 In Remaining Time AMRAP 3-6-9-12-9-6-3-6-9-12…etc.. V-Up Hand Release Push Ups Competition Metcon (No Measure) 45 minutes rotate through the following exercises with form not fatigue focus – 5x HEADstand 10s:Rest 10s – 1-2 attempts max effort free handstand hold – can only move within a 3’x3’ box – 3-6x in a row (depending on your skill level): Kipping pull up progression drill (Arch hollow -> lever pull -> pull down-pull in) https://vimeo.com/180776164/f2686eee39 – Practice 5-10 of each: Deep arching, deep breathing, straight leg TTB https://vimeo.com/180776206/b9d87ba9ea Bent knee fast, shallow arch TTB https://vimeo.com/180988696/914a6c8ade Hybrid TTB (straighten legs on way down to deeper arch but bend on way up) https://vimeo.com/180988708/d8ca7f182d – 10 low amplitude ring swings with false grip – 2 sets 2 strict muscle ups -> 2 swinging muscle ups...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 4 Sets: Hang Power Clean + 3 Seconds Eccentric to Floor + Power Clean B) For Time: 750/600m Row 50 Wall Ball 25 Burpee 15 Power Clean 185/125 C) If Time Permit Perform: 2-3 Sets: 20-40 Seconds Wall Sit 15-20 Band Pull a Parts (Supinated) 20-40 Seconds Hollow/Tuck Hold 15-20 Band Pull a Parts (Pronated) 20-40 Seconds Iso Hip Extension Hold Competition Metcon (Time) A) 3 Sets: Single Leg Box Jump x 3 each 1/2 Kneeling Medball Lateral Toss x 5 each B) 4 Sets: Depth Drop to Broad Jump x 5 15 Seconds Bike Sprint C) 6 Sets: (Every 2 Minutes) Deadlift x 3-2-1-3-2-1 Set 1 = 75% Set 2 = 80% Set 3 = 85% Set 4 = 80% Set 5 = 85% Set 6 = 90% Into: 4 Sets: (Every 2 Minutes) Power Clean + Front Squat...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: 10 Low Band Lateral Y Raise Each 8-10 Side Plank Reach Unders Each 20 Single Arm KB/DB Overhead March x 20 Steps Each B) 3 Sets: 3 Position Bench Press x 4-6 each (Wide Grip, Normal Grip, Narrow (Directly Under Shoulders) Wt. Strict Pronated Grip Pull Ups @ 21s1 + Wt. Strict Supinated Grip Pull Ups x 5-4-3 each (Perform 5 reps Pronated, Rest 30 Seconds Perform 5 Reps Supinated. If unable to perform jumping negatives or iso hold) C) For Time: 100-80-60-40-20 Double Unders *Perform 20 KB Swings Between Each Round Competition Metcon (Time) 2 Sets: 10 Low Band Lateral Y Raise Each 8-10 Side Plank Reach Unders Each 20 Single Arm KB/DB Overhead March x 20 Steps Each B) 6 Sets: Push Jerk Sets 1-2 = 8-10 @ 40% of 1 RM Jerk (3 second pause...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Weight) 4 Sets: (Every 2 Minutes) Station 1 = Back Squat x 4-3-2-1 (Build to heavish 1 for today) Station 2 = DB Hammer Curl to Overhead Press x 8-10 Station 3 = Heels on Medball Hip Bridges x 15-20 Station 4 = Double DB Front Raise + Double DB Lateral Raise + Double DB Upright Row x 6-8 (Complete the whole complex 6-8 times) C) 1 Sets: Back Squat x 10 @ 80% of heavy 2 from B AMRAP in 5 Minutes 10 Bicycle Crunch @1111 (5/5) 10 Double Leg-Leg Lifts Over Upright DB (5/5) 10 Tall Plank Lateral DB Transfer (5/5) Competition Metcon (Time) 2 Sets: Snatch Grip Sotts Press@2111 x 2 Into: 2 Sets: (Every 90 Seconds) 2 Snatch Grip Behind the Neck Push Press + 2 Overhead Squat w/2 Second pause at bottom of each squat Into: 2...Read more