Thursday, March 5, 2020


Thursday, March 5, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 3 Rds or AMRAP in 22 Minutes FOR QUALITY!!!

5 Banded Dead Bugs Each @2222

5 Quadruped Thoracic Rotations Each

30 Seconds Box/Bench Pigeon Stretch

40 ft side shuffle

5 Staggered stand DB Row each @2111

40 ft side shuffle

5 Single Arm Standing Landmine Press Each @2111

20 ft side shuffle

5 Single Arm Upright Row Each @2111

40 ft side shuffle

5 Bulgarian Split Squat to Roll Back Couch stretches Each @2221

250/200m Row or Bike

*This is NOT for INTENSITY. The goal for today’s effort is to be able to hold a sustainable pace that if you wanted to you could hold a conversation as you perform. Focus on quality movement patterns and opening your body. Use loads that are going to challenge you, but allow you to move with sound form and mechanics while staying on tempo.

B) 1 Set (1:30-2 Minutes Each)

3 Way Banded Hamstring/Lumbar/Groin Stretch Each


Metcon (No Measure)

Chipper – go through all of the following exercises once

Hold exercises are written as “Hold:rest:number of intervals” for today’s session if you start to fail hold as long as possible then rest after you fall each interval

1) Hold 20:10:9 Ring support (

2) 5×4 Butterfly CTB progression drill 3: Arch- hollow -> Lever pull -> butterfly pull up -> butterfly CTB


3) Hold 30:20:4 L hang bar (

4) 5×5 Alternating kipping pull up-> butterfly pull up (

5) Hold 30:15:7 Wall handstand (

6) 5×5 (i.e. 4 sets and each set is 15 bottom of dip swings and 5 press outs) Bottom of dip swing to repeating intermittent front swing press out: press out every 3rd swing (straight legs)


7) Hold 60:45:3 Supine Hollow

8) 5×5 False grip pull up hold with swings in L with muscle up transition

*scale with: Leg assist/ floor support muscle up transition drill

9) Hold 20:15:9 Parallette tuck support (

10) 5×15 Lunge up to handstand weight transfer 1/2


* focus on control

11) Hold 20:15:6 False grip top of pull up hold rings (jump into it, don’t pull into it)


12) 5×4 Hollow-> arch HSPU drill Combo 1/4->1/2->3/4->full

* The idea here is to focus on body position hollow in the headstand (bottom of rep) then arch before you start to press. Highly recommend scale using spotter to help lift you. If not you can perform 5×3-5 kipping HSPU focusing on the hollow to arch cue

13) Hold 20:10:10 Bottom of ring dip