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Thursday, December 28, 2017

28
Dec

Thursday, December 28, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

dynamic warm up

Essentials/Performance

Metcon (AMRAP – Rounds)

With a Partner Complete AMRAP in 15 Minutes:

100/70 Calorie Row

*10×10 yard shuttle Run

In Remaining Time:

AMRAP

10 Russian KB Swings + 10 Sit Ups

5 Burpee + 30 Double Unders

Competition

Holds/Progressions

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

Dynamic skill

– 5 rounds

Handstand walk 10 meters

2x pirouette 180 degrees

https://vimeo.com/181503056/7d6b604012

5 rounds

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

https://vimeo.com/180988725/2fa7c73f72

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

Swing example: https://vimeo.com/191297424/ac7fd1c3b6

BMU example: https://vimeo.com/191296844/7842bbee4e

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

https://vimeo.com/191296832/53f3bc4485

5 rounds

– 10 ring support swings

https://vimeo.com/181499957/25e31478dc

– 10 bottom of dip swings

https://vimeo.com/183122819/3613248e52

– 3 tuck rocking muscle ups

https://vimeo.com/190960468/f67a9777f7

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

Hollow: https://vimeo.com/191244692/86fc0687ed

Arch: https://vimeo.com/191244046/4e28701de0

** scale muscle ups with

1) Jumping muscle ups https://vimeo.com/191244086/99bb4a5441

2) Low ring front swing pull back with turnover transition drill https://vimeo.com/191243913/36b77a4ec7

3) High amplitude ring swings with hollow body pull to chest (thumbs to armpits): Standard grip https://vimeo.com/190960179/c7b9744799

Intent:

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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