Thursday, January 23, 2020


Thursday, January 23, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12

8 DB Bent Over Row

8 Box Jump Overs

16 Alternating DB Snatch 8/8

8 Burpee

8 Glute Bridge DB Floor Press

Rest 2 Minutes

AMRAP in 4 Minutes

5 DB Curl

10 DB Russian Twist 5/5

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

35 min. Rotate through the following at your own pace.

10-Arch Hollows on Bar (use false grip)

5-low amplitude butterfly pull-ups (focus on technique, don’t worry about getting chin over bar)

:30s Freestanding handstand hold (perpendicular to wall, use the wall to assist as needed)

Scaled= facing the wall

10-Tuck up handstands (focus on straight arms and no arched back)

10- Candlestick roll up to pistol Alternating legs

Description: Candlestick then stand up with one leg, then lower down through pistol position into the next candlestick)

5-High amplitude rings swings with hollow body pull to chest (thumbs to arm pits)

Metcon (No Measure)

B) Swim


Warmup :

4 x 50 FR @ 30s Rest

4 x 25 Superman Kick @ 20s Rest


3 x 50 Pull FR (w/ pull buoy between legs) @ 25s Rest

4 x 25 Dribble Drill @ 20s Rest


2 x 50 FR @ 20s Rest

4 x 25 Catch-up FR @ 20s Rest


1 x 50 Pull FR @ –

– Use the drills in the warmup to help set up great technical cues for the mainset.

– Don’t rush the warmup, stay engaged and deliberate in your movement.

Mainset :

Stimulus : Aerobic / Anaerobic Mix (HR 180 – Max bpm / 90% – 100%)

Objective : Swim 400 freestyle for time. Record time.

Film the 400 by leaving the camera at the side of the pool or even the front of your lane. Give it your best effort. This is just a starting point to find out where your swim endurance + technique is at currently.

Strive :

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

Fast transitions (turns).

Strong push-offs.

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

Swim WOD :


400 Swim FR

Warmdown :

100m/y – 200m/y choice (recovery speed)