Tuesday, February 18, 2020


Tuesday, February 18, 2020

Surge Elite Performance & Fitness – CROSSFIT


A) 2 Sets

Banded Triple Threat x 5

Single Arm Upright Row x 10 each

Double KB/DB Farmers Carry x 60 yards (4×15 yards)

B) 3 Sets:

DB Incline Press x 5-7 @2111

Hand Anchored DB Single Arm Row x 8-10 each

Metcon (Time)

For Time:

50-40-30-20-10 Abmat Sit Up

10-8-6-4-2 Parallette Shoot Throughs @1111


A) 4 Sets:

4 Snatch Panda Pull + 4 Snatch (RPE 5-6)

B)Based on Personal Need Choose 2 of the following:

Option 1:

Ring Muscle Up

2 Rounds (warm up)

3-Low amplitude ring swings

3 – Medium amplitude ring swings

3- High amplitude ring swings with hollow body pull to chest (thumbs to armpits)

Complete this entire complex UB used for warm up


Max Test:

Max UB Ring Muscle Up

Option 2:

Handstand Push Up

1 Round new Max Handstand Push Up attempt

Rest 2 min

1 Round max Kipping Handstand Push Ups attempt

2 Rounds @ 60% of the new max above

[email protected] Max Strict Handstand Push Up into 60% Max Kipping Handstand Push Up

Rest 2 min between rounds

Option 3:

Bar Muscle Up

2 Rounds (warm up)

3 – Arch hollow swings

3 – Arch Hollow Pull t o hips repeating

3 -Box Jumping Bar Muscle Up


Max Test:

Max UB Bar Muscle Up

Option 4:

Toe to Bar

1 Set Max Strict Tot to Bar

Rest 3 min


2-3 Rounds

Max Toe to Bar attempts (any style “long arch, quick scoop”)

Rest 2 min between attempts

Metcon (No Measure)

6 Sets:

5 Wt. Box Jumps 25/15 each hand

10 Seconds rolling Bike Sprint (use the first 2-3 seconds to roll into a full sprint, should be about 6-7 Seconds at full effort)

Rest 2 Minutes