5
Jul
Thursday, July 5, 2018
CrossFit Surge – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Competition
Work
Max Unbroken Set:
Advanced: BMU
Novice: C2B
Beginner: Kipping or Butterfly Pull-ups
Rest 3:00 min
THEN
Complete 10 rounds of Max Distance Handstand walks
Scaled: Work freestanding handstands for 10 min.
Rest as needed.
THEN
5 Rounds of the following
7-Straddle Press to Handstand Jumps
https://vimeo.com/191415462/fdd513625f
7-Butterfly Progression low amplitude to full chin over bar. You should reach full amplitude within 5 swings.
https://www.youtube.com/watch?v=n1DAFY42eBI&feature=youtu.be
7- Rings Support Swings
https://vimeo.com/181499957/25e31478dc
Essentials/Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP in 18 Minutes:
1000m Row
In Remaining Time Complete AMRAP:
Burpee Pull Ups 1..2..3..4…ect
5 Push Ups
10 Plate Ground to Overhead 45/25
*Each round add 1 rep of burpee pull ups