Thursday, December 20, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Metcon (AMRAP – Reps)
4 Rds For Reps
1 Minute Hang Power Snatch 75/55
1 Minute Double Unders
1 Minute Anchored Sit Ups
1 Minute Row For Calories
1 Minute Rest
Competition
Well Rounded
45 minutes rotate through the following exercises with form not fatigue focus
– 5x Headstand 10s:Rest 10s
– 1-2 attempts max effort free handstand hold – can only move within a 3’x3’ box
– 3-6x in a row (depending on your skill level): Kipping pull up progression drill (Arch hollow -> lever pull -> pull down-pull in)
https://player.vimeo.com/video/180776164
– Practice 5-10 of each:
Deep arching, deep breathing, straight leg TTB
https://player.vimeo.com/video/180776206
Bent knee fast, shallow arch TTB
https://player.vimeo.com/video/180988696
Hybrid TTB (straighten legs on way down to deeper arch but bend on way up)
https://player.vimeo.com/video/180988708
– 10 low amplitude ring swings with false grip
– 2 sets 2 strict muscle ups -> 2 swinging muscle ups
* scale with 6 jumping muscle ups
– Bottom of dip swing to repeating intermittent back swing press out – press out every 3rd backswing
2-5x depending on skill level (so 2x = 6 swings with 2 press outs and 5x = 15 swings with 5 press outs)