Thursday, February 21, 2019


Thursday, February 21, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time:

1000m Row

50 Wall Balls

25 Pull Ups


Metcon (No Measure)


Gymnastics Skill or Swim

Option 1

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.

Option 2

100 swim

100 pull

100 kick

3 rounds continuous kick (alt: 60sec hard, 60sec easy)

4×50 pull w/ 20sec rest

3 rounds continuous kick with fins (alt: 45sec hard, 60sec easy)

4×75 pull w/ 30sec rest

3 rounds continuous dolphin kick with fins (alt: 30sec hard, 60sec easy)

4×100 pull w/ 40sec rest

8×25 swim no fins rest (25 no breathing/25 easy) w/ 30sec rest

50 warm-down