Thursday, November 21, 2019


Thursday, November 21, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Calories)

With a Partner complete:

AMRAP in 20 Minutes

Station 1 = Row or Bike for Calories

Station 2 = 30 Abmat Sit Ups + 200ft Farmers Carry 70/55

*Partners rotate every time partner completes station 2.

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 10:20:6 Ring support (

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


3) Hold 20:40:3 L hang bar

4) 3×5 Alternating kipping pull up-> butterfly pull up (

5) Hold 20:20:5 Wall handstand

6) 3×5 (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 45:60:3 Supine Hollow

8) 3×5 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 10:20:6 Parallette tuck support

10) 3×12 Lunge up to handstand weight transfer 1/2

* focus on control

11) Hold 10:20:6 False grip top of pull up hold rings (jump into it, don’t pull into it)

12) 3×4 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 10:20:6 Bottom of ring dip

14) Practice – 4×3-5 Bar muscle ups

* focus on setting up good glide-> arch swing

Swing example:

BMU example:

**scale with accumulate 30 glide->arch-> pull

down to thighs