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Thursday, January 16, 2020

16
Jan

Thursday, January 16, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 11 Minutes

1 Double DB Hammer Curl

2 Supinated Grip Inverted Barbell Row

3 Double DB RDL

4 Single DB Lateral Hops

*With each round successfully completed add an additional rep to next round. For example round to would be 2 DB Hammer Curl, 3 Inverted Barbell Row, 4 DB RDL

5 DB Lateral Hops. Continue this format. If you reach the round of 10 DB Hammer Curl and successfully complete that round start back over from 1, 2, 3, 4.

Competition

Metcon (No Measure)

Depending on how you are feeling choose one of the following. If you’re body is feeling good and not overly tight, tired or sore perform gymnastics otherwise perform swim or rest.

A) Gymnastics

Accumulate the following in any order. Rest as needed. Form, not fatigue focus.

10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting pike stretch, reverse shoulder stretch and backbend

15 pirouette 180

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

20 bar muscle ups

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

30 jumping ring muscle ups

https://vimeo.com/191244086/99bb4a5441

40 meters handstand walk form focus

https://vimeo.com/181503272/2d8ef8bfba

50 bottom of ring dip swings

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

60 TTB

https://vimeo.com/180988708/d8ca7f182d

70 low amplitude ring swings with false grip

https://vimeo.com/191243996/f6f9d26bb5

80 handstand weight shifts facing wall (each shift = 1 rep)

https://vimeo.com/181500923/3620929fc6

90 Arch hollows

https://vimeo.com/180776155/bb53e73145

Metcon (No Measure)

B) Swim

Warmup:

2 ROUNDS OF

(Fins optional)

1 x 100 Swim FR @ 10s – 30s Rest

1 x 100 Flutterboard Kick @ 10s – 30s Rest

(https://youtu.be/Zgj-ukbw0lI)

1 x 100 Pull FR @ 10s – 30s Rest

– Look to keep your kick narrow as you Flutterboard kick.

– You can put your face in the water and lift to breathe. Use a breathing pattern such ex. 10 kicks head down 1 breath.

-Use pull buoy for pull freestyle. Work on long strokes.

Mainset :

Stimulus : Aerobic / Anaerobic Mix (HR 140 – 160 bpm / 70% – 80% of max HR)

Objective : 4 Rounds of ascending and descending distances. Goal is to try and stay even paced throughout the swim.

Ex. 25m/y = 25s > 50m/y = 50s > 100m/y = 100s (1min40s)

Strive -Controlled breathing pattern. -Breathing every 2 or 3 strokes.

-Try to keep your stroke count (strokes / length) close in count. -When you feel you are getting tired, you can pick up the stroke rate (cadence) to make up for loss in distance per stroke to achieve the same time.

-Cues: Head down, tight core, long pull, light kick.

Swim WOD :

4 ROUNDS OF

1 x 25 Swim FR @ 15s Rest

1 x 50 Swim FR @ 20s Rest

1 x 25 Swim FR @ 15s Rest

1 x 100 Swim FR @ 30s Rest

*Extra minute Rest after round 2

Warmdown :

8 x 25 @ Rest as needed

1 – Head-up FR (Swim freestyle with your head up looking forward)

1 – Swim FR 3 breaths or fewer (only 3 breaths to complete length)

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