Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform For Time: 50/40 Calorie Row/Bike 50 Pull Ups Then 10 Rds (Total) 8 DB Power Clean 50/35 10 DB Lunge (5/5) 12 Feet Anchored Medball Sit Ups Tosses to Partner Then 50 Burpee Pull Ups Competition Metcon (Time) With a Partner Perform For Time: 50/40 Calorie Row 50 Chest to Bar Pull Ups Then 10 Rds (Total) (Alternate Movements) 8 DB Power Clean 50/35 10 Single Arm DB Overhead Lunge (5/5) 70/50 12 GHD Sit Ups Then 50 Burpee Chest to Bar Pull Ups B) 3 Sets: Unsupported Seated Shoulder Press @2111 x 5 Prone Incline Tempo Batwing Row @1118 x 3 Right Into: Prone Incline Tempo Batwing Row @1111 x 6-8 Landmine Barbell Rotations x 6-8 each C) 3 Sets: Bent Over DB Lateral Raise @2111 x 8-10 Seated Banded Low Row @2011 x 15 1-1-2...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) Snatch Warm Up B) 5 Sets: 3 Position Power Snatch (High Hang, Above the Knee, Floor) D) For Time: 10-1 Box Jump Overs Front Squat 115/75 or Goblet Squat *EMOM perform 6 Slam Balls starting at 1 minute mark. Competition Metcon (AMRAP – Rounds and Reps) A) 3 Sets: (EMOM) Minute 1 – Nose to Wall Handstand Hold x 30 Seconds (focus on stabilizing your midline and maintaining a good vertical position)maintaining a good vertical position) Minute 2 – Wide Grip Strict Pull Ups x 6-8 Minute 3 – 6-8 Single DB Overhead Squat Into: 3 Sets: 60 Seconds Goblet Squat Hold 30 Seconds Air Squats 15 Second Bike Sprint B) 5 Sets: (Every 2 Minutes) 2 Position Power Snatch + Overhead Squat (Above the Knee, 2″ Just below knee) C) 5 Sets: 3 Front Squat + Jerk Sets 1-3...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes 4 Burpee 12 Single Arm DB Push Press 6/6 4 Burpee 12 DB Russian Twist (6/6) *Between Each Set Perform Side Shuffle RT + Side Shuffle Left + Forward Run to Backwards Run x 3 Metcon (No Measure) GymnasticsRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 4 Sets: 10-8-6-4 Bench Press (Building) 10-8-6-4 ElevatedSumo Deadlift (Building) 400m Run Rest 2 Minutes B) AMRAP in 10 Minutes 10-15-20-25-30…etc… Alternating Single Arm DB Snatch 45/30 Push Ups Competition Metcon (Distance) A) 3 Sets: Single Leg Box Jump x 3 each 1/2 Kneeling 1/2 Moon Medball Slam x 5 each B) 4 Sets: 5 Hurdle Jump + Box Jump 20 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: 8 Sets: (Every 2 Minutes) Power Clean + Front Squat x 1.1.1 @ 75-80% *Perform 1 Power Clean + Front Squat, drop the bar and perform same sequence 2 more times. AMRAP in 21 Minutes: Row for Meters...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: 15/10 Calorie Bike/Row 10 Low Band Lateral Y Raise Each 15 Side Plank Banded Row Each 20 Single Arm KB/DB Overhead March x 20 Steps Each Rest 90 Seconds B) 3 Sets: Shoulder Press @ 21×1 x 5-4-3 Wt. Strict Pull Ups @ 21s1 x 5-4-3 C) 3 Sets: AMRAP in 3 Minutes: 6 Deadlift 185/125 9 Supine Ring/Inverted Bar Row 18 Double Unders Rest 1 Minute, resume where you left off. Competition Metcon (AMRAP – Rounds and Reps) A) 2 Sets: 20/15 Calorie Bike/Row 10 DB Front Squats 35/25 15 Side Plank Banded Row RT 50 ft. Double DB Overhead Carry 15 Side Plank Banded Row LT 50 ft. Double DB Overhead Carry Rest 90 Seconds B) For max reps: Push Press @ 13X1 @ 50-55% of 1RM Jerk Rest 60 seconds Push...Read more