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Thursday, March 12, 2020

12
Mar

Thursday, March 12, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2-3 Sets (Time Dependent)

30 Seconds DB/MB Wt T Spine/Lat Bench Stretch (https://www.youtube.com/watch?v=vZ0ddF4v3Pg)

6 Single Arm Upright Row @2121 RT

6 Single Arm Hang DB Snatch RT

6 Single Arm Upright Row @2121 LT

6 Single Arm Hang DB Snatch LT

30 yard Double KB Front Rack Carry

30 Seconds Seated Straddle Stretch (https://www.youtube.com/watch?v=HZRZ18fDleg) – use a medball if needed

5 Sciatic Nerve Floss each (https://www.youtube.com/watch?v=tzMU5zRG71Q)

10 Supinated Grip Deadlift @3121

10 Banded Lateral Step Overs Each (https://www.youtube.com/watch?v=ieTCzIh07RI)

B) EMOM

Minute 1 = 14-18/10-14 Calorie Row

Minute 2 = 14-20/10-16 Calorie Bike

Minute 3 = 150-200m Run

Minute 4 = Rest

Metcon (No Measure)

Depending on how you’re feeling choose 1 of the following:

Gymnastics

10 rounds not for time

:30s wall handstand perpendicular to the wall (scale with back to wall) https://vimeo.com/192071912/1236558236

15 ring support swings https://vimeo.com/181499957/25e31478dc

15s wall backbend (pick comfortable distance) https://vimeo.com/191320005/9fa68fc6a1

10x bar jump to hollow-> glide-> arch -> pull to shins

https://vimeo.com/191318767/201386ddae

16x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe

7x tuck rocking muscle-ups https://vimeo.com/190960468/f67a9777f7

** scale with 7-7x leg assist muscle up transition drill https://vimeo.com/191415538/1bfd5674f5

Swimming:

50 warm up

4×50 w/30sec rest (50 kick, 50 drill, repeat)

3×100 w/ 40sec rest (kick with fins)

4×50 w/ 30sec rest (3/5 breathing pattern)

3×100 w/ 40sec rest (50 easy pull, 50 max effort swim)

4×50 w/ 30sec rest (reduce stroke count by 50 most to least)

3×100 w/ 40sec rest (kick with fins)

4×50 @ w/ 30sec rest (swim with fins, odds are sprints, evens are recovery)

50 warm down

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