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