Thursday, December 19, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
For Time:
1000/750m Row
Into
5 Rds
12 Single DB Ground to Overhead 6/6 (can be snatch or clean and jerk) 60/40
6 Burpee
12 yard single DB Push
Into
400m Run
Metcon (No Measure)
Choose which option is going to be best for you. If you’re feeling a bite beat up and fatigued choose option B and swim. If you’re feeling good and recovered perform option A of gymnastics:
Option A:
Holds/Supports
Complete 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 following 30s false grip hang from rings (focus on hollow position) 30s reverse plank hold (athlete can use floor or parallettes instead of rings)https://vimeo.com/191320094/dacfd89d17# – Mobility/Flexibility: 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)”
Option B:
50 warm up
2×200 kick w/ fins w/ 30sec rest (last 50 dolphin kick)
8×25 swim w/ fins 20sec rest (one easy, one no breathing)
2×200 pull w/ 30sec rest
8×25 w/ 20sec rest (start from the middle of the pool…focus on FAST turns & a long push off)
2×150 swim w/o fins w/ 30sec rest (last 150 at max effort)
50 warm down