Tuesday, May 5, 2020


Tuesday, May 5, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) AMRAP in 8 Minutes Perform @ 70-80% Effort:

10 Single Leg or Staggered Stance RDL (5/5)

10 Air Squats

30 Seconds Iso Squat Hold

20 Mountain Climbers

Right Into:

AMRAP in 4 Minutes Perform @ 70-80%

10 Alternating Cossack Squats

10 Up/Downs

30 Seconds Single Leg Balance RT

30 Seconds Single Leg Balance LT

B) 21-15-9 For Time:


DB or Barbell Deadlift

C) AMRAP in 10 Minute

12 Hang DB/Barbell Power Cleans

24 Sit Ups

Barbell Strength

A) 2 Sets:

Wall Slides @3131 x 5

Elbow on Knee External Rotation x 10

Scapular Push Ups x 10

10 Straight legged Sit Up

A) 3 Sets:

Clean Pulls x 5 @ 80-90%

B) 3 Sets:

Behind the Neck Press From Split Position x 10

C) 3 Sets

Shoulder Press From Split Position x 10

D) 3 Sets

Behind the Neck Push Jerk or Split x 5

E) 3 Sets

Tall Jerk x 5

F) 4 Sets

Max Unbroken Push Ups

Rest 30 Seconds

Max Single Arm Row Each

Rest 1 minute

G) 3 Sets Each

McGill curl up x max reps

Rest 30 Seconds

Russian Twist x max reps

Rest 30 seconds

Single leg flute bridge x max reps each


Metcon (AMRAP – Rounds and Reps)

A) For Time:

1000m Row

Rest 2 Minutes

800m Run or 60/40 Calorie Bike

Rest 2 Minutes

500m Row

Rest 90 Seconds

400m Run or 30/20 Calorie Bike

*Goal is to perform this entire piece nasal breathing. If you find yourself opening your mouth you going to hard.

B) 3 Sets: (Every 2 Minutes)

Behind the Neck Snatch Grip Sotts Press x 5 @2111 (Building)

*If you need to elevate heels do so. Use this as skill work to own the bottom of your receiving position in snatch

C) 4 Sets: (Every 2 Minutes)

Snatch Grip Push Press + 2 Overhead Squat (Building)

D) In 15 Minutes:

Build to today’s heavy 3 Hang Snatch

E) AMRAP in 8 Minutes:

6 Muscle Ups or 12 Chest to Bar Pull Ups

12 Overhead Squat 135/95