Thursday, April 26, 2018


Thursday, April 26, 2018

Surge Elite Performance & Fitness – CROSSFIT




Low volume foundations

Go through the following exercises in order once, resting as needed for form, not fatigue focus

80 stalder leg lifts 2 plate, low hands

*scale with one plate (

50 low amplitude false grip ring swings

2 minutes arched wall handstand (wall backbend)

40 alternating TTB/ KTE

15s work: 30s rest x 6 kipping feet elevated ring rows

Accumulate 40 kipping ring dips, practicing different kipping techniques AND strict in short sets and note how long your cycle time is for each technique


Metcon (2 Rounds for reps)

In Team of 3 Perform:


Station 1 = 300/250m Row

Station 2 = 12 yard Sled Push + AMRAP Sit Ups

Station 3 = 7 Burpee + AMRAP Double Unders

*Partner A performs station 1, while partner B perform station 2 and partner C performs station 3. Once partner A completes station 1 all partners will rotate, A goes to B, B goes to C and C goes to A. In stations 2 and 3 partners must complete the 12 yard sled push or the Burpees before they can perform the AMRAP portion. Score is total reps of sit up and double unders.