Thursday, February 20, 2020


Thursday, February 20, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 11 Minutes

4 Burpee

2-4-6-8-10 Medball Clean

6 Supine Row

2-4-6-8-10 Medball Clean

*For Medball Clean start with 1st round of 2 reps, 2nd round 4 reps, 3rd round 6 reps. Continue this fashion adding 2 reps after each round. Once you complete round 5 of 10/10, restart with 2s.

Metcon (No Measure)

Depending on how you are feeling choose one of the following. If you’re body is feeling good and not overly tight, tired or sore perform gymnastics otherwise perform swim or rest.


5 rounds, not for time. Form, not fatigue focus

10X Tuck to handstand

10X low rings pull back-> turn over drill

* the key is to practice making your body rise and keeping tension on the rings with pulling back with straight arms BEFORE your try and sit forward over the rings

3x (can do three separate or string them all together) Butterfly movement increase amplitude over 5 swings to full pull up (

Accumulate 1 minute bottom of the ring dip hold (

1-2x attempt free standing handstand as long as possible

*beginner hand movement allowed, advanced do them static

Practice 15-20 tap swings ( – these are hard but practice coordinating them. Hollow in the back, arch through the bottom and hollow in the front. It is a “whip” swing.

Metcon (No Measure)


12min AMRAP

(Fins optional)

1 x 25 Swim FR @ 10s – 30s Rest

1 x 25 Side Kick @ 10s – 30s Rest

1 x 25 Swim FR @ 10s – 30s Rest

1 x 25 Side Kick @ 10s – 30s Rest

*Side Kick


Get right up onto your side in the side-kick position.

Try to have one goggle lens in the water and one out of the water so that your face is split in half by the surface of the water.

If you need a better breath, turn your head to look up to the ceiling without lifting your head.

Mainset :

Stimulus : Aerobic Development (HR 140 – 160 bpm / 70% – 80% of max HR)

Objective: Hit the required pace. If you are faster than your pace, make sure you are within the heart rate consideration. Complete all rounds with prescribed rest intervals.

Strive :

Long, powerful strokes.

Breathe every 2 or 3 strokes.

Light kick (don’t overuse your legs).

**Need help finding your pace for the workout. Check out for pace calculator and tutorial on how to use it.

Swim WOD:

Beginners (8:15 or slower for 400m)

12 x 100 (100% of 400m test time) @ 30s Rest

Intermediate (6:20-8:00 for 400m)

16 x 100 (100% of 400m test time) @ 30s Rest

Advanced (6:15 or faster for 400m)

20 x 100 (100% of 400m test time) @ 30s Rest


4 x 50 Swim FR @ Rest as needed

1 – Breathe every 5th stroke

1 – Breathe every 3rd stroke or 7th stroke

1 – Breathe every 7th stroke or 9th stroke

1 – Breathe every 2nd stroke (25 right / 25 left side)