Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
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 5 each
Push Press x 5
For Time:
25 Burpee
50 Russian KB Swing
50 Double Unders
50 Air Squats
20 Burpee
40 Russian KB Swings
40 Double Unders
40 Air Squats
15 Burpee
30 Russian KB Swings
30 Air Squats
10 Burpee
20 Russian KB Swing
20 Double Unders
20 Air Squats
5 Burpee
10 Russian KB Swing
10 Double Unders
10 Air Squats
Metcon (Time)
A) 3 Sets: (EMOM)
Minute 1 – Nose to Wall Handstand Shoulder Taps or Iso Hold x 20 shoulder taps or 30 Seconds Hold
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Ring to Sternum Pull Ups x 6-8
Minute 3 – Earthquake Bar Overhead Hold x 30-45 seconds
Into:
3 Sets: (Every 4 Minutes)
45-60 Seconds Goblet Squat Hold
20 Band Pull Aparts
5 DB Squat Jumps (light)
10 Second Bike Sprint
B) 6 Sets: Every 2:30
Front Squat x 3-2-1-3-2-1 (Build to heavy single on last set, second wave of 3-2-1 heavier than 1st)
C) 8 Sets: (Every 2 Minutes)
Clean x 1 (Build to heavy 1)
D) For Time:
50/40 Calorie Row
50 Russian KB Swing
50 Heavy Rope Double Unders
50 Air Squats
40/30 Calorie Row
40 Russian KB Swings
40 Heavy Rope Double Unders
40 Air Squats
30/20 Calorie Row
30 Russian KB Swings
30 Heavy Rope Double Unders
30 Air Squats
20/15 Calorie Row
20 Russian KB Swing
20 Heavy Rope Double Unders
20 Air Squats
10/7 Calorie Row
10 Russian KB Swing
10 Heavy Rope Double Unders
10 Air Squats
E) AMRAP in 10 Minutes
10 Skater Squats RT
10 Skater Squats LT
10 Bent Over DB Lateral Raise
10 Bent Over Gorilla Row
F) 2 Sets:
GH Raise x 5-7
Single Leg RDL x 8-12