Thursday, May 10, 2018


Thursday, May 10, 2018

Surge Elite Performance & Fitness – CROSSFIT


Warm-up (No Measure)

Dynamic Warm Up



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 (AMRAP – Reps)

In Teams of 3 Perform AMRAP in 15 Minutes:

120 Calorie Row

*1 Partner hold front rack other partner holds top of Deadlift. Partners may portion rowing up as wish but both partners must hold.

In Remaining Time:

AMRAP Power Clean 165/115