Thursday, May 9, 2019


Thursday, May 9, 2019

Surge Elite Performance & Fitness – CROSSFIT


Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes

3 Traveling Plate Push Up (Over and back = 1 rep)(

9 Plate to Touch Crunch (Perform touch to RT, touch LT, touch Center = 1 rep) (

9 Plate Ground to Overhead

45 Double Unders



4 Sets:

1 Shoulder Press + 3 Push Press + 5 Push Jerk

Inverted Barbell Row @21×1 x 6-12

Seated Band Lat Pull Down x 15-25

Jump Rope x 30 Seconds


Accumulate 50m handstand walk. Everytime you fall do 10 push ups. (scaled=50 lunge to handstand then 50 shoulder taps with feet in box)

Accumulate 50 arch/hollow kips on bar

(focus on strong lever pull)

21 min emom

Minute 1: 8x strict dips between two boxes or something stationary (don’t use rings) **scaled=reverse push-ups on box

Minute 2: 8x ring rows

Minute 3: 8x tuck sit, to L-sit on parallettes (Description: Do a tuck sit then extend legs to an L-sit then back to a tuck sit. Every L-sit= 1 rep) Focus on moving through the movements with perfect form. Utilize your rest to recover.

1-Mile Run (Time)

Max Effort 1-Mile Run



In 7-10 Sets:

Build to 1 RM Jerk From Front Rack

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

For Time:

21 Bar Muscle Ups

50′ Overhead Walking Lunge

28 Strict Handstand Push Ups

100′ Farmers Carry

35 Butterfly Chest to Bar Pull Ups

50′ Overhead Walking Lunge

100′ Handstand Walk