Wednesday, March 13, 2019


Wednesday, March 13, 2019

Surge Elite Performance & Fitness – CROSSFIT


A) 4 Sets:

Behind the Neck Push Press + 4 Overhead Squat @2211

Kneeling Banded Reverse Ax Chop x 10 each

B) 4 Sets:

Sumo Deadlift @31×1 x 5

Kneeling Straight Arm Banded Pull Downs x 10

Banded Face Pulls x 10-15

Chin Over Bar Pull Up Iso Hold x 20 Seconds



A) 5 Sets:

Split Jerk x 2 @70-80%

Banded Face Pulls x 10-15

B) 12 minute (EMOM))

Minute 1 = 7 DB Push Press

Minute 2 = 7 wt Strict Pull Ups

C) 3 Sets:

3 Behind the Neck Snatch Grip Push Press + 3 Overhead Squat

Landmine Bent Over Rope T Row x 6-8

D) 3 Sets:

Snatch Balance x 2 (Build to heavish 2)

Supine Ring YTW x 6-8

Metcon (4 Rounds for time)

A) 4 Rds:

2 Heavy Deadlift

10 Deadlift 225/145

6-12 Handstand Push Ups

Rest 3 Minutes

*The goal here is speed development. We are using a heavy load to over stimulate your CNS and promote a faster and more violent contraction on the lighter speeds, ideally allowing for faster speeds. Treat these 3 movements like a pure race. Transition time, equipment set up, and rep speed should all be maximized as best as possible. Be sure to scale the load of your 2 heavy reps so they are challenging yet no misses are risked!

B) D) 2 Sets:

1:30 Free Standing Handstand Hold Perpendicular to Wall

1:30 One Arm Handstand Shifts

1:30 Wall Walks

Rest 2 Minutes Between Sets