Surge Elite Performance & Fitness – CROSSFIT
Metcon (No Measure)
A) 2 Sets:
Prone Blackburns x 5
Side Lying DB External Rotations x 12 each
GHD Hip Extension x 10-15
Supine Ring Face Pulls x 8-12
PVC Overhead Squat @3111 x 6-8 each
Reverse V-Ups x 10-15
B) 4 Sets:: (Every 90 Seconds)
2 Position Snatch (Above knee, Floor) + Overhead Squat
C) 0-3 Minute:
400m Run
3-9 Minutes:
EMOM
1 DB Push Up
2 DB Renegade Row
3 DB Deadlift
4 DB Alternating Lunge
5 DB Hang Clean & Jerk
10-13 Minutes:
400m Run
13-20 Minutes
EMOM
1 DB Push Up
2 DB Renegade Row
3 DB Deadlift
4 DB Alternating Lunge
5 DB Hang Clean & Jerk
20-23
400m Run
Competition
Metcon (AMRAP – Reps)
A) 2 Sets:
Prone Blackburns x 5
Side Lying DB External Rotations x 12 each
GHD Hip Extension x 10-15
Supine Ring Face Pulls x 8-12
Single Arm Overhead Squat @3111 x 6-8 each
Reverse V-Ups x 10-15
B) 3 Sets:
Overhead Squat @2111 x 6
Cross Banded YTA + Face Pull to External Rotation + Y Press x 5 each
4 Sets:
Deadlift x 9-7-5-3 (Build to RPE 6-7)
Barbell Floor Press w/chains x 12-8-6-4 (Build to RPE 6-7)
C) Gymnastics Isometrics
Rules: Go through all exercises in order.
Work is written as: Hold time/ Rest time/ # intervals
So 15/15/4 would be hold 15 seconds, rest 15 seconds and repeat that 4 times (so 1 minute total hold time and 2:00 total time)
1) Bottom of push up 2″ off ground (15/15/4)
https://vimeo.com/191320104/e3632f0d10
2) Supine hollow (30/30/3)
https://vimeo.com/191320755/26ccfffc1a
3) Ring support (5/10/8)
https://vimeo.com/192071769/8def742970
4) HEADstand (30/30/3)
5) parallette tuck sit (5/10/8)
https://vimeo.com/192071806/aa208483fd
6) Bottom of dip support (10/20/4)
https://vimeo.com/192071847/5536210993
7) L hang bar (15/30/4)
https://vimeo.com/192071714/e24c3be934
8) Wall handstand facing wall (30/30/3)
https://vimeo.com/192071884/16141f1593
10) Superman (30/30/3)
https://vimeo.com/191320087/b2b785bb5b
D) AMRAP in 15 Minutes:
200m Run
600m Row
400m Run
400m Row
600m Run
200m Row
In Remaining Time:
AMRAP Burpee Sandbag/Stone to Shoulder