Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
A) 2 Sets:
Iso YTW Hold x 15 Seconds Each
Side Lying DB External Rotations x 12 each
GHD Hip Extension x 10-15
Goblet Cossack Squat @2211 x 5
Alternating Single Leg V-Ups x 10 ea.
B) AMRAP in 6 Minutes
25 Ft. Plate Push
10 Seconds Top Ring Support Hold (Sub with stationary if need be)
25 ft. Plate Push
15 Seconds Wall Handstand Hold (Sub with feet Elevated Handstand or Tall Push Up, or Overhead plate hold)
Rest 3 Minutes
AMRAP in 9 Minutes
6 Burpee
3 DB Renegade Row Each 55/35
6 DB Floor Press
9 DB Deadlift
27 Double Unders
Competition
Metcon (No Measure)
A) 2 Sets:
Iso YTW Hold x 15 Seconds Each
Side Lying DB External Rotations x 12 each
GHD Hip Extension x 10-15
Goblet Cossack Squat @2211 x 5
Alternating Single Leg V-Ups x 10 ea.
B) 3 Sets
2 Trap Bar RDL @2111 + 1 Trap Bar Deadlift x 5
Heels Elevated Stability Ball Hamstring Curls x 10
Heels Elevated Legs at 90 degrees Stability Ball Hip Bridge x 10
Legs Straight Balls of Feet on Stability ball Hip Bridge x 10
Cross Banded Face Pull to External Rotation + Y Press x 5
Cross Banded Face Pull x 5
Cross Banded T’s x 5
Reverse Banded Snow Angels x 5
Reverse Banded Blackburns x 5
C) Iso Holds
10 seconds hold: 10 seconds rest x 2 minutes for each. Rest in between if needed.
1) Ring support
2) L hang bar
3) Wall handstand
4) Supine Hollow
* If you fail before 2 minutes note when you fail for each exercise
2-3 Rds EMOM
1) 5-10 Tuck Up to Handstand
https://vimeo.com/192344354/01a9e25c36
2) 5-10 Lunge to Handstands (as high as possible under control)
https://vimeo.com/181500800/b624fc5d9c
3) Handstand walk x 25 feet (focus on tight body form)
* Scale handstand walks with handstand weight shifts on wall (https://vimeo.com/181500923/3620929fc6) – Left + right = 1 foot
4) 5-10 Deep arching, deep breathing, straight leg TTB
https://vimeo.com/180776206/b9d87ba9ea
5) 5-10 Bent knee fast, shallow arch TTB
https://vimeo.com/180988696/914a6c8ade
6) 5-10 Hybrid TTB (straighten legs on way down to deeper arch but bend on way up)
https://vimeo.com/180988708/d8ca7f182d
D) 5 Rds:
AMRAP in 2:30
40/35 Calorie Row
In Remaining Time:
AMRAP Calorie Bike
Rest 2:30