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Thursday, December 27, 2018

27
Dec

Thursday, December 27, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

For Time:

1000m Row

50 Slam Balls

25 Burpee

75 Sit Ups

Competition

Back Squat

Back Squat

15-10-5

Rest 5 Minutes between.

*Goal is to start with set of 15 heavier than previous weeks.

skill

Static

10s hold: 10s rest x 2-3 minutes for each. Rest in between if needed.

1) Ring support

2) L hang bar

3) Wall handstand

4) Supine Hollow

* If you fail before 3 minutes note when you fail for each exercise

3 rounds

– 3 Butterfly progression drill 2: Butterfly movement progressing to butterfly pull up over 5 swings

https://player.vimeo.com/video/180988725

– 3×1 Bar muscle up singles or doubles, starting rep 1 with good jump to glide->arch swing

Swing example: https://player.vimeo.com/video/191297424

BMU example: https://player.vimeo.com/video/191296844

**scale with glide->arch-> pull down to thighs

https://player.vimeo.com/video/191296832

3 rounds

– 10 ring support swings

https://player.vimeo.com/video/181499957

– 10 bottom of dip swings

https://player.vimeo.com/video/183122819

– 3 tuck rocking muscle ups

https://player.vimeo.com/video/190960468

– 4 swinging muscle ups (2 arch pull and 2 hollow pull for advanced/elite)

Hollow: https://player.vimeo.com/video/191244692

Arch: https://player.vimeo.com/video/191244046

** scale muscle ups with

1) Jumping muscle ups https://player.vimeo.com/video/191244086

2) Low ring front swing pull back with turnover transition drill https://player.vimeo.com/video/191243913

3) High amplitude ring swings with hollow body pull to chest (thumbs to armpits): Standard grip https://player.vimeo.com/video/190960179

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