Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: TKE x 15 Banded Triple Threat x 5 Banded Good Mornings x 15 Bent Over Lateral Raise x 15 B) 4 Sets: (Every 90 Seconds) Station 1 = Back Squat x 5-4-3-2 (Build to heavish 2 for today) Station 2 = Parallette Shoot Throughs x 3-8 @ 1111 Station 3 = DB Curtsy Lunge x 5-7 each 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 Max Rep Parallette Push Up Rest 1 minute Max Rep Parallette Dips C) AMRAP in 5 Minutes: 10 Medball Russian Twist 5/5 5 Medball Sit Up Competition Metcon (Time) A) 2 Sets: TKE x 15 Banded Triple Threat...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform For Time: 50-40-30-20-10 KB Sumo Deadlift High Pull Handstand Push Up/Push Up KB Front Rack Lunge *Perform 8 Bar Muscle Ups or 20 Pull Ups Between Each Round (1 Partner works at a time) Competition Metcon (Time) With a Partner Perform For Time: 50-40-30-20-10 Axle Bar Sumo Deadlift High Pull 115/75 Handstand Push Up Axle Bar Front Rack Lunge *Perform 12 Bar Muscle Ups Between Each Round (1 Partner works at a time) B) 2 Sets: Tall Kneeling Landmine Press x 6 each @ 2111 Ring YTW x 6 each B) 3 Sets: DB Bench x 12 Rest 20 Seconds Hand on Medball Traveling Push Ups x 10 (5/5) Rest 20 Seconds Strict Ring Dip x Max Reps C) 3 Sets: Bent Over Gorilla Row x 8-10 each Rest 20 Seconds Dynamic Sled Row x 6-8 Rest...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 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) Minute 2 – Wide Grip Strict Pull Ups x 6-8 Minute 3 – 6-8 Single DB Overhead Reverse Lunges x 6-8 each arm B) Snatch Warm Up C) 5 Sets: 3 Position Power Snatch (High Hang, Above the Knee, Floor) D) 5 Rds For Time: 15 Toe to Bar 10 Deadlift 115/75 5 Power Snatch 20 Wall Balls Competition Metcon (Time) 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) Minute 2 – Wide Grip Strict Pull Ups x 6-8 Minute 3 – 6-8 Single DB Overhead Reverse Lunges x 6-8 each arm Into: 3 Sets: 60 Seconds...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 1500/1000m Row or 2 Mile Bike 100 Mountain Climbers 75 Slam Balls/Plate Ground to Overhead 50 Supine Barbell Wind Shield Wipers (25/25) (https://www.youtube.com/watch?v=9NXXC4q_eCA) 25 Burpee Hand Anchored Bench/Box Lateral Hops Competition Metcon (No Measure) GymnasticsRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 4 Sets: 8-6-5-4 Bench Press 8-6-5-4 Sumo Deadlift 2 Minutes Rowing For Distance Rest 2 Minutes B) AMRAP in 12 Minutes 20 Russian KB Swing 18 Jumping Pull Ups 15 Sit Up 12 Single DB Step Up (6/6) Competition Metcon (AMRAP – Rounds and Reps) A) 3 Sets: Single Leg Box Jump x 3 each 1/2 Kneeling 1/2 Moon Medball Slam x 5 each B) 4 Sets: (Every 90 seconds) 5 Weighted Box Jumps (DB’s by side, step down) 5 Unweighted Box Jumps (step down) C) 6 Sets: (Every 90 Seconds) Deadlift x 3-2-1-3-2-1 Set 1 = 70% Set 2 = 75% Set 3 = 80% Set 4 = 75% Set 5 = 80% Set 6 = 85% Into: 5 Sets: (Every 2 Minutes) Power Clean + Front Squat x 1.1.1 @ 70-75% *Perform 1 Power...Read more