Thursday, October, 24, 2019


Thursday, October, 24, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time

5-4-3-2-1 DB Complex 1 rep = 3 DB Deadlift + 2 DB Hang Power Clean + 1 Shoulder to Overhead

15 feet anchored banded sit ups

Row 15/12 calories or bike 18/15 calories

Metcon (No Measure)


5 Minutes EZ Bike

Complete 3 rounds of the following:

20s handstand hold back against wall

20s plank hold (push up position)

Rest 1:30

Complete 3 rounds of the following

20s ring support holds (focus on turning rings out)

20s bottom of dip hold

Rest 1:30

Complete 3 rounds of the


20s false grip hang from rings (focus on hollow position)

20s reverse plank hold (athlete can use floor or parallettes instead of rings)


2 rounds of the following

1:00 min straddle split (focus on breathing and bringing belley button to floor)

1:00 min butterfly stretch

1:00 min PVC pass through

5 minutes of free work on bar muscle ups. Focus on technique and good reps (not volume)”