Saturday, August 3, 2019
Surge Elite Performance & Fitness – CROSSFIT
Essentials (Sweat)
Metcon (3 Rounds for reps)
With a Partner Complete
A) AMRAP in 12 Minutes: (0-12)
15 Double KB/DB Deadlift
12 Sit Ups
20 ft hand over hand sled pull
9 Wall Ball
15 Double KB/DB Deadlift
12 Sit Ups
20 ft hand over hand sled pull
12 Wall Ball
15 Double KB/DB Deadlift
12 Sit Up
20 ft hand over hand sled pull
15 Wall Ball
18…21…24…Etc…
B) For Time (8 min cap) (12-20)
1 mile run
*Alternate every 200m
C) For Time: (15 minute cap) (20-35)
Complete whatever you and your partner finished in part A
Performance
Metcon (3 Rounds for reps)
With a Partner Complete
A) AMRAP in 12 Minutes: (0-12)
15 Double KB/DB Deadlift 55/35
12 Toe to Bar/Ring
2 Rope Climbs
6 Overhead squat or Front Squat 115/75
15 Double KB/DB Deadlift
12 Toe to Bar/Ring
2 Rope Climbs
8 Overhead squat or Front Squat
15 Double KB/DB Deadlift
12 Toe to Bar/Ring
2 Rope Climbs
10 Overhead squat or Front Squat
12…14…16…Etc…
B) For Time (8 min cap) (12-20)
1 mile run
*Alternate every 200m
C) For Time: (15 minute cap) (20-35)
Complete whatever you and your partner finished in part A
Competition
Metcon (3 Rounds for reps)
With a Partner Complete
A) AMRAP in 12 Minutes: (0-12)
15 Double KB/DB Deadlift 70/55
12 Toe to Bar
2 Rope Climbs
6 Overhead squat 145/100
15 Double KB/DB Deadlift
12 Toe to Bar
2 Rope Climbs
8 Overhead squat
15 Double KB/DB Deadlift
12 Toe to Bar
2 Rope Climbs
10 Overhead squat
12…14…16…Etc…
B) For Time (8 min cap) (12-20)
1 mile run
*Alternate every 200m
C) For Time: (15 minute cap) (20-35)
Complete whatever you and your partner finished in part A
Strength
A) 3-4 Sets
1 1/4 Incline DB Bench Press x 5
Stationary wt Dip @21×1 x 7-10
B) 3-4 Sets
Wt Strict Pull Ups x 5
Prone on Bench Barbell Row @21×1 x 7-10
C) 1 set
Single Arm Farmers Carry x 400m (200m each)
D) AMRAP in 5 Minutes
Banded Curls (any variation)
Banded triceps extensions (any variation)