Thursday, September 19, 2019


Thursday, September 19, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

For Time

800m Run

5 Rds

10 Sumo Deadlift High Pull

10 Goblet Squat

10 Supine Row

800m Run


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 10:20:9 Ring support (

2) 4×3 Butterfly CTB progression drill 3: Arch- hollow -> Lever pull -> butterfly pull up -> butterfly CTB


3) Hold 20:40:4 L hang bar (

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

5) Hold 20:20:7 Wall handstand (

6) 4×5 (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) 4×5 False grip pull uphold with swings in L with muscle-up transition

*scale with Leg assist/ floor support muscle up transition drill

9) Hold 10:20:9 Parallette tuck support (

10) 4×12 Lunge up to handstand weight transfer 1/2


* focus on control

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


12) 4×4 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 a spotter to help lift you. If not you can perform 5×3-5 kipping HSPU focusing on the hollow to arch cue

13) Hold 10:20:10 Bottom of ring dip