Tuesday, March 24, 2020


Tuesday, March 24, 2020

Surge Elite Performance & Fitness – CROSSFIT

Warm-up (No Measure)

2 Sets:

Elbow on Knee External Rotation x 10

Scapular Push Up x 10

Feet Elevated Toe Touch Crunch x 10

Hiedens x 6 each https://www.youtube.com/watch?v=_ALhAGIa3Qo

Metcon (AMRAP – Rounds and Reps)

Body Weight Option

A) 2 Sets:

Handstand Against Wall Hold x 25-30 Seconds or Feet on bench/chair Handstand Hold x 25-30 Seconds

Heels on Bench/Chair legs at 90 degrees Heel Curls @3011 x 15

B) 3 Sets:

AMRAP in 4 Minutes

12 Shoulder Taps

9 Single Leg Hip Thrusts Each

6 Handstand Push Ups/Bench/Box HSPU or Elevated Push Ups

Rest 1 Minute, pick up where you left off

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Shoulder Press @3030 x 15

Laying Prone Heels on Bench or Chair Heel Curl @3010 x 15

B) 3 Sets:

AMRAP in 4 Minutes

12 DB Renegade Row(6/6)/Barbell Bent Over Row or Odd Object Row

9 DB/Barbell Deadlift or Odd Object Deadlift

6 Handstand Push Ups/Box/Bench HSPU/Overhead Shoulder Press

Rest 1 Minute Between, pick up where you left off

*If you have a Single DB or KB Perform Single arm movement and cut rep range in 1/2 and perform that number on each side.


Warm-up (No Measure)

2 Sets:

Scapular Push Up off forearms x 10

Single Arm Upright Row x 10-15 each

Single Arm Overhead Carry x 30 yards or 30 Seconds overhead hold each

McGill Curl Up x 10-15 each (https://www.youtube.com/watch?v=OYkLDBjCtLo)


A) 5 Sets:

Segmented Snatch + Hang Snatch @ 60-70%

*1 second pause in Bottome of receiving position

B) 3 Sets:

Snatch Pulls x 5 @ 55-60% (Focus on bar speed and extension)

C) 3 Sets:

1/2 Kneeling Landmine Press @3031 x 15 each

Bent Over Barbell Row x 15

B) 3 Sets:

Front Squat @3031 x 15 @ RPE 7-8 (should have 2-3 reps in the tank

Metcon (Time)

For Time:

70 Kipping Handstand Push Ups

70 Strict Shoulder Press (empty bar)

70 Box/Bench Dip