Thursday, July 9, 2020
CrossFit Surge – CROSSFIT
Metcon (Time)
3 Rds For Time:
400m Run
21 Sumo Deadlift High Pull
15 yard Seal Walk or 30-45 Shoulder Taps
9 Burpee
Competition
Metcon (No Measure)
Task specific training: Handstand walking
Go through the following exercises. Rest as needed during and between the different exercises. Form not fatigue focus.
Levels of participation in exercises abbreviated as:
BN = Beginner/Novice
A = advanced
E = Elite
All = Everyone
2 Rounds
Handstand weight transfer stability
(All) 10 Lunge up to handstand weight transfer 1/4 (https://player.vimeo.com/video/181500645
(All) 10 Lunge up to handstand weight transfer 1/2 (https://vimeo.com/181500695/e904e76bac)
(All) 10 Lunge up to handstand weight transfer 3/4 (https://player.vimeo.com/video/181500752
(All) 5x Lunge to handstand Weight Transfers (https://player.vimeo.com/video/181500800
Handstand weight shifting
(All) 1) 40 Handstand Weight Shifts: box straight leg pike (https://player.vimeo.com/video/181500900
(All) 2) 30 Handstand Weight Shifts: facing wall (https://player.vimeo.com/video/181500923
(All) 3) 20 Handstand Weight Shifts: perpendicular to wall (https://player.vimeo.com/video/181500949
(A,E) 4) 10 Handstand Weight Shifts: Free (https://player.vimeo.com/video/181502529
(E) 5) 5 Handstand shoulder taps free (https://player.vimeo.com/video/181502567