Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform AMRAP in 12 Minutes:
6 Thrusters 105/80
6 Pull Ups
6 Bar Facing Burpee
*Partner Alternate full rounds
Bi/Tri
With a Partner Perform:
A) AMRAP in 3:30
P1 = 10 Banded Biceps Curls
P2 = 5 DB Alternated Hammer + Supinated Biceps Curls (1/1 = 1 rep)
Partners switch after complete given movement
Rest 90 Seconds
B) AMRAP in 3:30
P1 = 10 Banded Tricep Push Downs
P2 = 8-10 Laying DB Rolling Tricep Extensions
Competition
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform AMRAP in 12 Minutes:
6 Thrusters 135/95
6 Chest to Bar Pull Ups
6 Bar Facing Burpee
*Partners alternate full rounds
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform AMRAP in 12 Minutes:
6 Thrusters 135/95
6 Chest to Bar Pull Ups
6 Bar Facing Burpee
*Partners alternate full rounds
Upper
20-30 Strict Wall Facing Handstand Push Ups @20×1
30-40 Strict Ring Dips @21×1
40-50 2″ off Ground Push Ups @21×1
*Every time you break or transition perform 5 iso dynamic db front raises each + 5 db hammer curl to L-Raise to eccentric lateral raise
Pull
3 Sets:
Barbell on Back Wt. Hip Extension x 8-10
Knee on Bench Single Leg DB RDL x 6-8 each
Hand Anchored Single Arm Bent Over Row x 20 each
Core Strength
Perform the following. Rest 15 sec between sets.
1. 2x30s hollow body holds
2. 2x30s superman holds
3. 2x30s front scale (each leg)
https://vimeo.com/245536221
4. 2x30s side scale (each leg)
https://vimeo.com/245536798
5. 2x30s v-sit drill (high)
https://vimeo.com/245536876
6. 2x30s v-sit drill (low)
https://vimeo.com/245536849
7. 2x30s Ring support tuck sit
https://youtu.be/beqQycEFXvk
8. 2×10 hollow extensions on rings
https://vimeo.com/245536615
9. 2×10 v-ups (scaled=sit ups)