Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: 20 seconds of Banded Palloff Hold LT 20 seconds of Banded Palloff Hold RT 30 seconds of Banded Lateral Steps LT 30 seconds of Banded Lateral Walk RT 30 seconds of Side Plank LT 30 seconds of Side Plank RT 20 seconds of Dynamic Bulgarian Split Squat Roll Backs LT 20 seconds of Dynamic Bulgarian Split Squat Roll Backs RT 3 Sets: Strict Lean Away Pull Ups @ 4111 x 4-6 Banded Straight Arm Pull Downs @1111 x 15 For Time: Buy In: 32 Toe to Bar Into: 80-60-40-20 Double Unders 10-20-30-40 Single Arm Overhead Reverse Lunges Cash Out: 16 Toe to Bar Metcon (Time) A) 2 Sets: 20 seconds of Banded Palloff Hold LT 20 seconds of Banded Palloff Hold RT 30 seconds of Banded Lateral Steps LT 30 seconds of Banded Lateral Walk RT 30 seconds...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: TKE x 15 Squat to Forward Lunge + Backward Lunge x 5 each Banded Good Morning x 15 Single Leg Glute Bridge w/3 second hold at top x 5 each B) For Time: 10 Deadlift 255/175 20 Pull Ups 30 Box Jumps 40 Sit Ups 50 Single Arm Alternating DB Snatch 50/35 (25/25) 40 Sit Ups 30 Box Jumps 20 Pull Ups 10 Deadlift C) 2-3 Sets: (If Time Permits) 30-45 Seconds Wall Sit Tempo Heels Elevated Goblet Squat @ 3131 x 5 Heel Elevated Goblet Squat (No Tempo) x 10 Iso Top Hip Extension Hold x 20-40 Seconds Rest 2 Minutes Competition Metcon (Time) A) 2 Sets: TKE x 15 Squat to Forward Lunge + Backward Lunge x 5 each Banded Good Morning x 15 Single Leg Glute Bridge w/3 second hold at top x 5 each...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform For Time: 6 Rds: (3 Rds Each) 10 Toe to Bar/Knee Raise/Sit Ups 10 Bench Press 95/65 Into: 6 Rds: (3 Rds Each) 9 Toe to Bar/Knee Raise/Sit Ups 8 Bench Press 115/75 Into: 6 Rds: (3 Rds Each) 8 Toe to Bar/Knee Raise/Sit Ups 6 Bench Press 135/95 Into: 6 Rds: (3 Rds Each) 7 Toe to Bar/Knee Raise/Sit Ups 4 Bench Press 155/105 Into: 6 Rds: (3 Rds Each) 6 Toe to Bar/Knee Raise/Sit Ups 2 Bench Press 185/125 Into: 6 Rds: (3 Rds Each) 5 Toe to Bar/Knee Raise/Sit Ups 1 Bench Press 205/135 *Partners Alternate Full Rounds Competition Metcon (Time) With a Partner Perform: 6 Rds: (3 Rds Each) 5 Toe to Bar 10 Bench Press 95/65 Into: 6 Rds: (3 Rds Each) 6 Toe to Bar 8 Bench Press 135/95 Into: 6...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 3 Sets: (EMOM) Minute 1 – Tall Plank Shoulder Taps @ 1111 x 30 Seconds Minute 2 – Scapular Pull Ups x 8-10 Minute 3 – Iso Handstand Hold x 20-40 Seconds or Double DB Overhead Hold x 20-40 Seconds Into: 3 Sets: (EMOM) Minute 1 = Tempo Goblet Squat (3 Seconds negative) x 6-8 Minute 2 = Band Pull a Parts x 15-20 Minute 3 = Med Ball Overhead Vertical Toss x 6-8 (Light and explosive) C) 3 Sets: (Alternate Every 90 Seconds) Front Rack Reverse Lunge x 6 each Push Press x 6 D) AMRAP in 8 Minutes: 4-6-8-10-12-14…etc. Thrusters 95/65 Lateral Over Bar Burpee Competition Metcon (AMRAP – Rounds and Reps) A) 3 Sets: (EMOM) Minute 1 – Nose to Wall Handstand Shoulder Taps or Iso Hold x 20 shoulder taps or 30...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 10-1 For Time: Supine Ring Row Reverse Plank Cross Body Toe Touch (Each) 15 ft. Lateral Shuffle Metcon (No Measure) GymnasticsRead more