Call Us: (720) 335-5591

Thursday, January 30, 2020

30
Jan

Thursday, January 30, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

For Time:

Buy In:

40/30 Calorie Row/Bike

4 Rds

15 Jumping Pull Ups

10 Slam Ball/Plate Ground to Overhead

5 Parallette Shoot Throughs

20 Plate Russian Twists 45# 10/10

Cash Out:

30 Lateral Burpee Over Stick

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.

Gymnastics Day

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)

Metcon (No Measure)

Swim

“ENDURANCE”

Warmup :

15min AMRAP

(Fins – Optional)

1 x 100 FR @ 10s – 30s Rest

4 x 25 Flutterboard Kick (Descend 1 – 4 by 25) @ 10s – 30s Rest

https://youtu.be/Zgj-ukbw0l)

-Descend means slower to faster every next repetition.

-Work on pointed toes for the flutter kick, generating power from the hip with a slight knee bend. Keep the flutter kick tight and not large like a scissor kick.

Mainset :

Stimulus : Aerobic Development (HR 140 – 160 bpm / 70% – 80%)

Objective : Hit required pace. If you are faster, make sure heart rate is considered. Complete all rounds with prescribed rest interval.

Strive :

Long, powerful strokes.

Breathe every 2 or 3 strokes.

Light kick (don’t overuse your legs).

Need help finding your pace for the workout. Checkout https://www.trainsinkorswim.com/calculators for pace calculator and tutorial on how to use.

SWIM WOD:

Beginners (8:15 or slower for 400m test time)

3 ROUNDS

3 x 50 FR (100% of 400m test time) @ 20s Rest

2 x 75 FR (100% of 400m test time) @ 25s Rest

1 x 100 FR (100% of 400m test time) @ 30s Rest

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

4 ROUNDS

3 x 50 FR (100% of 400m test time) @ 15s Rest

2 x 75 FR (100% of 400m test time) @ 15s Rest

1 x 100 FR (100% of 400m test time) @ 20s Rest

Advanced (6:15 or faster for 400m test time)

5 ROUNDS

3 x 50 FR (100% of 400m test time) @ 15s Rest

2 x 75 FR (100% of 400m test time) @ 15s Rest

1 x 100 FR (100% of 400m test time) @ 20s Rest

Warmdown :

(Fins optional)

8 x 25 @ Rest as needed

1 – Arms Down Back Kick

(https://youtu.be/u4SW1Juq_0A)

1 – Swim FR

Leave a Reply