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