Thursday, January 16, 2020


Thursday, January 16, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 11 Minutes

1 Double DB Hammer Curl

2 Supinated Grip Inverted Barbell Row

3 Double DB RDL

4 Single DB Lateral Hops

*With each round successfully completed add an additional rep to next round. For example round to would be 2 DB Hammer Curl, 3 Inverted Barbell Row, 4 DB RDL

5 DB Lateral Hops. Continue this format. If you reach the round of 10 DB Hammer Curl and successfully complete that round start back over from 1, 2, 3, 4.


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.

A) Gymnastics

Accumulate the following in any order. Rest as needed. Form, not fatigue focus.

10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting pike stretch, reverse shoulder stretch and backbend

15 pirouette 180

20 bar muscle ups

30 jumping ring muscle ups

40 meters handstand walk form focus

50 bottom of ring dip swings

60 TTB

70 low amplitude ring swings with false grip

80 handstand weight shifts facing wall (each shift = 1 rep)

90 Arch hollows

Metcon (No Measure)

B) Swim



(Fins optional)

1 x 100 Swim FR @ 10s – 30s Rest

1 x 100 Flutterboard Kick @ 10s – 30s Rest


1 x 100 Pull FR @ 10s – 30s Rest

– Look to keep your kick narrow as you Flutterboard kick.

– You can put your face in the water and lift to breathe. Use a breathing pattern such ex. 10 kicks head down 1 breath.

-Use pull buoy for pull freestyle. Work on long strokes.

Mainset :

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

Objective : 4 Rounds of ascending and descending distances. Goal is to try and stay even paced throughout the swim.

Ex. 25m/y = 25s > 50m/y = 50s > 100m/y = 100s (1min40s)

Strive -Controlled breathing pattern. -Breathing every 2 or 3 strokes.

-Try to keep your stroke count (strokes / length) close in count. -When you feel you are getting tired, you can pick up the stroke rate (cadence) to make up for loss in distance per stroke to achieve the same time.

-Cues: Head down, tight core, long pull, light kick.

Swim WOD :


1 x 25 Swim FR @ 15s Rest

1 x 50 Swim FR @ 20s Rest

1 x 25 Swim FR @ 15s Rest

1 x 100 Swim FR @ 30s Rest

*Extra minute Rest after round 2

Warmdown :

8 x 25 @ Rest as needed

1 – Head-up FR (Swim freestyle with your head up looking forward)

1 – Swim FR 3 breaths or fewer (only 3 breaths to complete length)