Thursday, February 27, 2020

CrossFit Surge – CROSSFIT

Metcon (No Measure)

4 Sets: EMOM

Minute 1 = 3-6 Strict Pull Ups

Minute 2 = 7-10Stick Jump Over/Unders

Minute 3 = 12 DB Snatch (6/6)

Minute 4 = 1/2 Moon Overhead Med Ball Slam x 10 each

Metcon (No Measure)

Gymnastics

Complete 6 rounds of the following:

1 Swing

1 muscle up

1 Swing

1 muscle up

1 swing

1 muscle up

Complete Max Effort strict dips after every 2 rounds

Focus on form, try to keep everything tight

Then

10 min. Practice free standing Handstand Goal is 5-10 second holds.

*Scaled= Lunge to ½ handstand 50 times. Try go a little higher as you get comfortable.

Then

3×10 Hollow Arch

5×5 Low amplitude butterfly pull-ups. Focus on rhythm. Don’t worry about getting chin over the bar.

Then

1-2 min hold of each of the following stretches:

Right Leg Split

Left Leg Split

Standing hamstring stretch

Sitting straddle stretch (pancake stretch)

Metcon (No Measure)

4 Sets: EMOM

Minute 1 = 3-6 Strict Pull Ups

Minute 2 = 7-10Stick Jump Over/Unders

Minute 3 = 30 Seconds Battle Rope (Coaches Choice)

Minute 4 = 1/2 Moon Overhead Med Ball Slam

Metcon (No Measure)

Swim

Warmup :

15min AMRAP

(Fins optional)

1 x 50 Swim FR @ 10s – 30s Rest

4 x 25 1 Arm Roll @ 10s – 30s Rest

1 x 50 Swim FR (Build) @ 10s – 30s Rest

*1 Arm Roll

(https://youtu.be/W1-oFLogWdE)

A strong kick to help with clean rotation to the side.

Keep leading arm in 1 arm roll drill straight.

Look to carry over the rotation in the drill to your swim FR portion of the warmup.

Build = start the repetition at a comfortable pace and finish at an all out pace.

Mainset :

Stimulus : Aerobic / Anaerobic Mix (180 – Max bpm / 90% – 100% of max HR)

Objective: Hit the required pace or faster. If you miss your prescribed pace, skip a repetition and use this as extra passive rest. Count the missed repetition as if you had continued Ex. Missed 15th rep, skip 16th, continue on 17th. The missed repetition rest interval will be your pace that you need to hold, plus the rest interval of 20 seconds Ex. 40-second swimming pace + 20 seconds rest interval = 60 seconds total rest. Your goal is to make as many repetitions at pace or faster. Record how many repetitions you completed out of the total. Failure in this set is normal, don’t get discouraged, we are working at a goal time pace (105% of 400 test time)

Strive :

Long, powerful strokes.

Breathing pattern will change throughout as you get fatigued, try to stay consistent from the start.

Be ready to pick up the cadence of your kick and pull as the set goes on. As you get tired, don’t let your stroke rate come down, it can only go up. Keep your stroke long versus short and choppy.

Swim WOD:

“RACE PACE”

Beginners (8:15 or slower for 400m)

40 x 25 (105% of 400pace) @ 20s Rest

20 x 50 (105% of 400 pace) @ 20s Rest

Intermediate (6:20-8:00 for 400m)

26 x 50 (105% of 400pace) @ 20s Rest

Advanced (6:15 or faster for 400m)

30 x 50 (105% of 400pace) @ 20s Rest

Warmdown:

8 x 25 (half pool head-up FR / half pool regular FR head down)

@ Rest as needed

*Head-U