Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 50-40-30-20-10 Double Unders 50-40-30-20-10 Sit Up *Perform 8 Shoot Through Between Rounds Competition Metcon (No Measure) Bend/Swing/Roll 5 rounds not for time :20s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236 16 ring support swings https://vimeo.com/181499957/25e31478dc :30s wall backbend (pick comfortable distance) https://vimeo.com/191320005/9fa68fc6a1 10x bar jump to hollow-> glide-> arch -> pull to shins https://vimeo.com/191318767/201386ddae 16x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe 10x tuck rocking muscle ups https://vimeo.com/190960468/f67a9777f7 ** scale with 5-10x leg assist muscle up transition drill https://vimeo.com/191415538/1bfd5674f5Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2-3 Sets: 60 Seconds of Rowing 4 Inchworms 8 Jumping Squats 8 Single Arm DB Upright Row Each 8 Single Arm DB Push Presses Each B) 6 Rds For Time: 400m Run 11 DB Thrusters or Wall Balls 11 Burpee 5-4-3 Hang Clean @70-80% (Power or Full) Competition Metcon (Time) A)3 Sets: 60 Seconds of Rowing 4 Inchworms 8 Jumping Squats 8 Single Arm DB Upright Row Each 8 Single Arm DB Push Presses Each B) 6 Rds For Time: 400m Run 11 DB Thrusters or Wall Balls 11 Burpee 5-4-3 Hang Clean @70-75-80% (Power or Full) C) 3 Sets: Good Mornings x 6 @3011 Alternating Reverse Lunge x 12 Reverse Hypers x 30 seconds D) 3 Sets: GHD Supine Iso Hold x 20-30 Seconds GHD Sit Ups x 8-12Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 3 sets: Barbell Hip Thrusts @2112 x 8 Elevated KB Sumo Deadlift x 60 Seconds @1111 15 second Bike/Row Sprint Rest 2 minutes 2-3 Sets: Bent Over Double DB Rows @4011 x 8-10 Seated Banded Low Row x 20 Bent Over DB Lateral Raises x 15 E) 3-4 Sets: AMRAP in 4 Minutes: Option 1: “Cindy” 5 Pull Ups 10 Push Ups 15 Squats 6 Double DB Front Rack Step Up 3/3 Option 2: “Mary” 5 Strict Handstand Push Ups 10 Alternating Pistols 15 Pull Ups 6 Double DB Front Rack Step Ups 3/3 Rest 1 Minute and pick up where you left off Metcon (AMRAP – Rounds and Reps) A) 3 sets: Barbell Hip Thrusts @2112 x 8 Sumo Deadlift @ 30-40% x 60 Seconds @1111 15 second Bike Sprint Rest 2 minutes B) 5 Sets:...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 8 Minutes: 20 Heavy Rope Double Unders 1 Rope Climb or 8 Supine Ring Row 20 Double Unders 10 KB Swings 70/55 Rest 2 Minutes AMRAP in 5 Minutes: 10 Bicycle Crunches @1111 5/5 10 Tall Plank DB Pull Unders 5/5 10 Russian Twist Rest 2 Minutes AMRAP in 8 Minutes: 20 Heavy Rope Double Unders 1 Rope Climb or 8 Supine Ring Row 20 Double Unders 10 KB Swings 70/55 *Pick up where you left off after 5 minute amrap Metcon (AMRAP – Rounds and Reps) A) 4 Sets: 5 Depth Drop to Vertical Jump 15 Second Bike Sprint Rest 60 Seconds B) 4 Sets: Front Squat Set 1 – 3 @ 70% Set 2 – 2 @ 75% Set 3 – 1 @ 80% Set 4 – 1 @ 85% Set 5 –...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (3 Rounds for reps) A) AMRAP in 7 Minutes: 50 Bench Press 135/95 40 Bench Press 165/110 30 Bench Press 185/125 AMRAP Bench Press 205/135 *Partners break up reps as they with, adjust loading accordingly. Rest 3 Minutes B) AMRAP in 7 Minutes: 50 Back Squat 185/125 40 Back Squat 225/155 30 Back Squat 255/175 AMRAP Back Squat 275/185 *Partners break up reps as they with, adjust loading accordingly. Rest 3 Minutes C) AMRAP in 10 Minutes 10 Single DB Step Up (5/5) 55/40 10 Medball Sit Up 10/7 Dips *Partners Alternate Movements Competition Metcon (3 Rounds for reps) With a Partner Perform: A) AMRAP in 7 Minutes: 50 Bench Press 135/95 40 Bench Press 165/110 30 Bench Press 185/125 AMRAP Bench Press 205/135 *Partners break up reps as they with, adjust loading accordingly. Rest 3 Minutes B) AMRAP in 7 Minutes:...Read more