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Thursday, April 11, 2019


Thursday, April 11, 2019

CrossFit Surge – CROSSFIT


Metcon (AMRAP – Reps)

4 Sets For Reps: (40 seconds on/20 seconds off)

Station 1 = Push Up + Knee to Elbow RT +Push Up + Knee to Elbow LT or Push ups off Rack Knee Lifts

Station 2 = AMRAP 5 Medball Jumping Deadlift + 5 Medball Overhead Slams

Station 3 = DB Renegade Row RT & LT + DB Deadlift

Station 4 = 4 Cone jumps (Start in Center Jump forwards and back to center, lateral back to center, lateral back to center, backwards and back to center)


Skill Work

Complete 3-5 rounds of the following:

30s handstand hold back against wall

30s plank hold (push up position)

Rest 1:30

Complete 5 rounds of the following

30s ring support holds (focus on turning rings out)

30s bottom of dip hold

Rest 1:30

Complete 5 rounds of the


30s false grip hang from rings (focus on hollow position)

30s reverse plank hold (athlete can use floor or parallettes instead of rings)


2 rounds of the following

1:00 min straddle split (focus on breathing and bringing belley button to floor)

1:00 min butterfly stretch

1:00 min PVC pass through

10 minutes of free work on bar muscle ups. Focus on technique and good reps (not volume)”

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