Saturday, May 12, 2018


Saturday, May 12, 2018

Surge Elite Performance & Fitness – CROSSFIT


Warm-up (No Measure)

Dynamic Warm Up


Glute Bridge DB Bench/Prone Bench Barbell Row

3 Sets:

Glute Bridge DB Bench @30×0 x 6-8

Prone Bench Barbell Row @21×1 x 6-8

Toe to Bar Endurance/Pull Up Endurance

A) 3 Sets: (9 total sets)

3 Sets:

Max Reps Toe to Bar x 10 seconds (focus on full ROM as fast as possible)

Max Rep Suit Case Sit Ups x 50 Seconds ( *you may use hands on floor if need be

Rest 2 Minutes after perform 3 sets then repeat

Rest 5 Minutes

B) 3 Sets: (9 Total Sets)

3 Sets:

Max Pull Ups x 10 Seconds

Max Reps Kneeling Banded PVC Pull Downs x 50 Seconds (

Rest 2 Minutes between every 3 sets

*Focus on smooth steady reps during the 50 seconds of suit case sit up and banded pull downs. Focus on engaging the proper muscle groups and motor patterns.


Metcon (2 Rounds for reps)

With a Partner Complete:

A) AMRAP in 8 Minutes:

10 yard plate push

1 Rope Climbs

*Partners alternate full rounds

Rest 4 Minutes

B) AMRAP in 8 Minutes

6 Handstand Push ups/Feet Elevated Push Ups

12 Wall Ball

24 Double Unders

*Partners alternate movements