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Thursday, December 28, 2017


Thursday, December 28, 2017

CrossFit Surge – CROSSFIT


Warm-up (No Measure)

dynamic warm up


Metcon (AMRAP – Rounds)

With a Partner Complete AMRAP in 15 Minutes:

100/70 Calorie Row

*10×10 yard shuttle Run

In Remaining Time:


10 Russian KB Swings + 10 Sit Ups

5 Burpee + 30 Double Unders




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

Dynamic skill

– 5 rounds

Handstand walk 10 meters

2x pirouette 180 degrees

5 rounds

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

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

Swing example:

BMU example:

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

5 rounds

– 10 ring support swings

– 10 bottom of dip swings

– 3 tuck rocking muscle ups

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



** scale muscle ups with

1) Jumping muscle ups

2) Low ring front swing pull back with turnover transition drill

3) High amplitude ring swings with hollow body pull to chest (thumbs to armpits): Standard grip


Well rounded skill session for floor, bar and ring skill. Over the last cycle we were using foundations to build specific skill. Now we are spreading out these same foundation elements in each session so you are encountering them more regularly. The exercises are chosen based on training attributes that translate

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