Thursday, September 12, 2019


Thursday, September 12, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Weight)

For 25 Minutes

200m Run

6-8 Glute Bridge DB Floor Press

6-8 Hand anchored Single Arm Bent Over DB Row each

12-16 Hand to Hand Russian KB Swing

1 Minute Jump Rope

2 Minutes rest

*Goal is to get 4-5+ Rds during 25 minutes, will be dependent of pacing. You may increase weight throughout or stay. Push aerobic pieces at 80-90%.


Metcon (No Measure)

30-40 minutes rotate through the following exercises with form not fatigue focus

– 5x HEADstand 10s:Rest 10s

– 1-2 attempts max effort free handstand hold – can only move within a 3’x3’ box

– 3-6x in a row (depending on your skill level): Kipping pull up progression drill (Arch hollow -> lever pull -> pull down-pull in)

– Practice 5-10 of each:

Deep arching, deep breathing, straight leg TTB

Bent knee fast, shallow arch TTB

Hybrid TTB (straighten legs on way down to deeper arch but bend on way up)

– 10 low amplitude ring swings with false grip

– 2 sets 2 strict muscle ups -> 2 swinging muscle ups

* scale with 6 jumping muscle ups

– Bottom of dip swing to repeating intermittent back swing press out – press out every 3rd back swing

2-5x depending on skill level (so 2x = 6 swings with 2 press outs and 5x = 15 swings with 5 press out