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Thursday, January 24, 2019

24
Jan

Thursday, January 24, 2019

CrossFit Surge – CROSSFIT

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Essentials/Performance

Metcon (AMRAP – Reps)

4 Sets For Reps:

30 Seconds on/30 Seconds off

Minute 1 = Burpee Plate Hop

Minute 2 = 5-10 yard shuttle run (5-10 = 2 reps)

Minute 3 = Battle Ropes (Coaches Choice)

Minute 4 = Single Arm Alternating DB Snatch 50/35

Competition

All Around Skill

Skill Sesh

45 minutes rotate through the following exercises with form not fatigue focus

– 5x HEADstand 10s:Rest 10s

– 1-2 attempts max effort free handstand hold – can only move within a 3’x3’ box

– 3-6x in a row (depending on your skill level): Kipping pull up progression drill (Arch hollow -> lever pull -> pull down-pull in)

https://vimeo.com/180776164/f2686eee39

– Practice 5-10 of each:

Deep arching, deep breathing, straight leg TTB

https://vimeo.com/180776206/b9d87ba9ea

Bent knee fast, shallow arch TTB

https://vimeo.com/180988696/914a6c8ade

Hybrid TTB (straighten legs on way down to deeper arch but bend on way up)

https://vimeo.com/180988708/d8ca7f182d

– 10 low amplitude ring swings with false grip

– 2 sets 2 strict muscle ups -> 2 swinging muscle ups

* scale with 6 jumping muscle ups

– Bottom of dip swing to repeating intermittent back swing press out – press out every 3rd back swing

2-5x depending on skill level (so 2x = 6 swings with 2 press outs and 5x = 15 swings with 5 press outs)

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