Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

Metcon (AMRAP – Reps)

A) EMOM x 12 Sets: (6 Each)

Odd Minute = 12-15/10-12 Calorie Row

Even Minute = 12-15 Burpee

Rest 3 Minutes:

B) EMOM x 12 Sets: (6 Each)

Odd Minute = 30 Seconds Battle Rope (Coaches Choice)

Even Minute = 30 Seconds 5-10-15 yard shuttle run

Competition

Chipper

Complete the Following Not for Time:

20 pirouette 180

https://player.vimeo.com/video/181503056

30 bar muscle ups

https://player.vimeo.com/video/191296844/

40 jumping ring muscle ups

https://player.vimeo.com/video/191244086

50 meters handstand walk form focus

https://player.vimeo.com/video/181503272

60 bottom of ring dip swings

https://player.vimeo.com/video/183122819

70 TTB

https://player.vimeo.com/video/180988708

80 low amplitude ring swings with false grip

https://player.vimeo.com/video/191243996

90 handstand weight shifts facing wall (each shift = 1 rep)

https://player.vimeo.com/video/181500923

100 Arch hollows

https://player.vimeo.com/video/180776155

Intent:

This is for quality. We want you to attempt all the movements even if you can’t do all of them. Spend time working them.