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Saturday, April 27, 2019

27
Apr

Saturday, April 27, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

With a Partner Perform For Time:

A) 20 Rds (10 Each)

5 Box Jump Overs

5 Hang Clean & Jerk 115/75

Sweat

5 Box Jump/Step Up Overs

5 DB Hang Clean & Jerk

B) 20 Rds (10 Each)

4 Bag Facing Burpee

4 Thruster 115/75

Sweat

5 Burpee

5 Wall Ball

*Partners Alternate Full Rounds

Competition

Metcon (Time)

With a Partner Perform For Time:

A) 20 Rds (10 Each)

10 Calorie Row

5 Sandbag Hang Clean & Jerk

B) 20 Rds (10 Each)

4 Bag Facing Burpee

4 Shoulder to shoulder sandbag Thruster (https://youtu.be/Os42KX6rhqQ)

Strength

A) Javorek DB Complex 2-3 Sets

6 Double DB Upright Row

6 Double DB Hang Muscle Snatch

6 Double DB Thrusters

6 Double DB Bent Over Row

6 Double DB Hang Muscle Snatch

B) Bar complex 2

https://vimeo.com/179079518/095841de1c

https://vimeo.com/179079895/c0d6b46590

https://vimeo.com/179076314/3e65667531

Beginner/ novice:

– 2x tuck pull to invert -> arch-hollow -> arch hollow lever pull down -> kipping pull up -> butterfly pull up -> arch- hollow -> TTB x2 -> 3x bar swings (tap swing)

– Repeat complex x 5

Advanced:

– Pull over -> BMU -> roll forward over bar -> 3 TTB -> 3 butterfly CTB -> pull over -> shoot feet forward -> tap swing -> turn 180 + grip change

– Repeat complex x 5

Elite:

– Pull over -> shoot feet forward -> tap swing -> turn 180 + grip change -> glide kip -> BMU -> back hip circle -> 3 TTB -> 3 butterfly CTB

– Repeat complex x 5

C) 3 Sets

Incline Double DB Overhead Triceps Extension x 10-15

Seated Alternating DB Hammer Curl and Supinated Curl x 8-10

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