Tuesday, July 31, 2018


Tuesday, July 31, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up (No Measure)

Plank Up/Downs x 30 Seconds

PVC Pass Throughs x 5 each

Banded Triple Threat x 8


3 Sets:

Seated Behind the Neck Shoulder Press @ 31×1 x 6-8

Chainsaw Single Arm DB Row x 10-12 each

Metcon (No Measure)

3 Sets:

Max Strict Pull Ups

Max Ring Push Ups

400m Run

*The goal here is to use the run as a recovery run, this is not a timed piece. Use the recovery so you can get the benefit from the pull ups and push ups.


Not For Time:

Anchored Weighted Sit ups 3 x 20

Weighted Glute Bridges (place heels on plates or box) 1 x 50

AbMat Sit ups 1 x 50

Banded Good mornings 1 x 50


Behind the Neck Jerk

6×2 (RPE 9-10)

3 Position Power Snatch

4×1 (Top to bottom, RPE 6-7)

Ring Muscle Ups

4 Sets:

1 Set Ring Muscle Ups @ 55% of Max Reps + 1 Addition Dip each rep

400m Run

*The Run is meant to be used for recovery. This is not for time, use the recovery and focus on quality reps


4 Sets:

RDL x 3 (RPE 8-9)

GH Raises x 5


3 Sets:

Shoulder Press x 5 (Build to heavy 5)

Weighted Pull Ups x 5 (Go Heavy)

Incline Neutral to Supinated Grip DB Fly x 8-12

Prone Incline DB Batwing Row x 8-12