Thursday, August 13, 2020


Thursday, August 13, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

3 Sets:

500m Row

24 Hand to Hand Russian KB Swings

12 Push Up + Renegade Row (Push up + Row + Row)

400m Run

Rest 3 Minutes


Metcon (No Measure)

Complete 3-5 rounds of the following:

30s handstand hold back against wall

30s plank hold (push up position)

Rest 1:30

Complete 5 rounds of the following

30s ring support holds (focus on turning rings out)

30s bottom of dip hold

Rest 1:30

Complete 5 rounds of the


30s false grip hang from rings (focus on hollow position)

30s reverse plank hold (athlete can use floor or parallettes instead of rings)


2 rounds of the following

1:00 min straddle split (focus on breathing and bringing belley button to floor)

1:00 min butterfly stretch

1:00 min PVC pass through

10 minutes of free work on bar muscle ups. Focus on technique and good reps (not volume)”