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Thursday, July 25, 2019

25
Jul

Thursday, July 25, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

3 Rds For Time

400m Run

24 Overhead Walking Lunge 12/12

16 Medball Sit Up Wall Balls

8 Russian Twists each

Competition

Metcon (No Measure)

Make your choice off your biggest priority.

Gymnastics:If you need Gymnastics skill work and you have Healthy joints/recovering from the week well.

Swim: If you need additional Aerobic work or feeling beat up from the week only choose one.

Gymnastics:

Go through the following exercises in order once, resting as needed for form, not fatigue focus

20 candlestick roll up with med ball

https://vimeo.com/181499992/80d1efbabe

40 bar arch hollows

https://vimeo.com/180776155/bb53e73145

10-20 jelly belly

https://vimeo.com/191318797/25eee93564

40-60 bottom of dip static support swings

https://vimeo.com/183122865/3e2fae3350

25x hand over hand grip switch (forward to reverse then back to forward grip =1)

https://vimeo.com/181503515/b6012806b4

10 rope climbs

Swimming:

50 warm-up

Main Set:

• 2×100 swim (#1 lap slowest, #4 lap fastest) w/ 45sec rest

• 30sec extra rest

• 1×100 for time (max effort)

• 50 easy

• 4×50 swim (#1 rep slowest, #4 fastest) w/ 30sec rest

• 30sec extra rest

• 1×100 for time (max effort)

• 50 easy

• 8×25 head up swim w/ 15sec rest

• 30sec extra rest

• 1×100 for time (max effort)

• 50 easy

• 4×100 kick with fins w/ 45sec rest

50 warm-down

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