Thursday, May 17, 2018


Thursday, May 17, 2018

Surge Elite Performance & Fitness – CROSSFIT


Warm-up (No Measure)

Dynamic Warm Up


Focused Strength/ skill

3 rounds not for time – adjust reps within rep range given based on your skill/strength level and rest as needed

20-40 Handstand Weight Shifts: box straight leg pike

5-15 Bar tuck pull to invert

5-15 Swinging ring pull ups: hollow body in front swing

Skill complex Bar:

Butterfly progression drill 1: Arch hollow -> lever pull -> pull down, pull in -> pull in with arch (butterfly pull up)

Beg/Novice: 10×1

Adv: 5×3

Elite: 5×4

B) EMOM x 16

Odd = 4-8 Strict Pull (slow goal is 4 seconds each rep)

Even = 4-8 Push Ups (Slow goal is 4 seconds each rep)


Metcon (Time)

3 Rds For Time:

300m Run

21 Sit Up

150m Farmers Carry

12 DB Renegade Row + Lunge each