Surge Elite Performance & Fitness – CROSSFIT Warm-up Warm-up (No Measure) Agility Essentials/Performance Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Minutes: 75/60 Calorie Row In Remaining Time AMRAP: 3 KB Swings 3 Toe to Bar 6 KB Swing 6 Toe To Bar 9 Toe to Bar 9 KB Swings 12…12…15…15…ect. Competition Task specific...Read More

Surge Elite Performance & Fitness – MOBILITY MOB: Warm-up (No Measure) Classic Triceps and Lat Stretch w/ Wall MOB: Warm-up (No Measure) Reverse Sleeper Stretch MOB: Warm-up (No Measure) Anterior Compartment Smash (Pec)Option 1: Blue Angel Option 2: Blue-Angel Wall Smash Option 3: Dual Ball Pec Smash MOB: Warm-up (No Measure) Bubo Barbell Pec Smash...Read More

Surge Elite Performance & Fitness – MOBILITY MOB: Warm-up (No Measure) Serratus Smash MOB: Warm-up (No Measure) Banded Overhead Distraction MOB: Warm-up (No Measure) Overhead Distraction with External Rotation Bias MOB: Warm-up (No Measure) Bilateral Shoulder Flexion MOB: Warm-up (No Measure) Banded “Super” Front RackRead More

Surge Elite Performance & Fitness – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: Banded lateral Walk x 10 yards ea. High Box Step Up x 6-8 ea. Band Pull a Parts x 10-15 Scapular Push Ups x 10-12 Essentials/Performance Strength A: Warm Up Barbell Complex 1 Set 10 Clean Grip RDL 10 Clean Grip Bent...Read More

Surge Elite Performance & Fitness – MOBILITY MOB: Warm-up (No Measure) Serratus Smash MOB: Warm-up (No Measure) Banded Overhead Distraction MOB: Warm-up (No Measure) Overhead Distraction with External Rotation Bias MOB: Warm-up (No Measure) Bilateral Shoulder Flexion MOB: Warm-up (No Measure) Banded “Super” Front RackRead More

Surge Elite Performance & Fitness – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: Wall Slides x 10 Side Lying DB Lateral Raise x 10 ea. Scapular Pull Ups x 6-8 Scapular Push Ups x 10-12 1/2 Kneeling Partner Assisted Banded 1/2 Russian Twist x 8 ea. Essentials/Performance Strength Pause Tempo Push Press 5×4 (2 second...Read More

Surge Elite Performance & Fitness – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: PVC Pass Through x 10 Overhead Squat x 8 Kossack Squat x 6 ea. Bulgarian Split Squat to Rolling Couch Stretch x 5 @33×0 Essentials/Performance Unilateral Leg Strength 3 Sets: Tempo DB Split Squat x 10 each @3131 Rest 60 Seconds Hip...Read More

Surge Elite Performance & Fitness – MOBILITY MOB: Warm-up (No Measure) First Rib MobilizationsOption 1 – Basic First Rib Smash and Floss Option 2 – Barbell Bubo First Rib Option 3 – Banded First Rib Option 4 – Classic First Rib MOB: Warm-up (No Measure) Shoulder Capsule Mobilization MOB: Warm-up (No Measure) Shoulder Rotator Smash...Read More

Surge Elite Performance & Fitness – ENDURANCE Bring water! Hydrate the day before. Warm-up DRLZ: Warm-up (No Measure) Run Drills and Dynamic WarmupGlute, Hamstring, Quad, Hip, and Shoulder Activation Endurance MS: Metcon (Time) 10 x 200m w/ 3 minutes of full rest. You should be able to hit every 200 with maximum effort, hence the...Read More

Surge Elite Performance & Fitness – ENDURANCE Warm-up ACT: Warm-up (No Measure) Active Stretching for 5-10 minutes, accompanied by mobility Weightlifting MS: Banded Bridge (Hip Lift) (12-15) Don’t let knees collapse! MS: Scapular Pushups (15-20) MS: Clams OR Banded Clams (12-15) MS: Single-Leg Reach (12-15 reps) MS: Lunge Chop with Weighted Bar (12-15) MS: In-and-Outs...Read More