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)