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Thursday, May 3, 2018

3
May

Thursday, May 3, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Competition

Back to the Grind

Rest :15s between each set

5x:20s headstand holds (focus on tight core, squeeze tight, point feet. Don’t let the lower back arch)

https://www.youtube.com/watch?v=Y7F5x8DDG64&feature=youtu.be

Scaled: Use a Box

https://www.youtube.com/watch?v=_6KEvqJM1wg&feature=youtu.be

5x:20s hollow hang from bar (focus on tight perfect form, use false grip)

https://www.youtube.com/watch?v=BKPABBq5VRE&feature=youtu.be

5x:10s top of pull up hold

https://www.youtube.com/watch?v=8ypgsgBDj_w&feature=youtu.be

Scaled: use a band

5×10 ring swings

https://vimeo.com/180772146/cc0c94f1d0#

5x:10s inverted stalder hang on rings

https://www.youtube.com/watch?v=Qq7mDUjuk84&feature=youtu.be

5x:20s ring support hold

https://vimeo.com/192071769/8def742970

5x:10s Floor Tuck Sit

https://www.youtube.com/watch?v=FqWqbXT6ANM&feature=youtu.be

Essentials/Performance

Metcon (4 Rounds for reps)

For Reps

Tabata (8 Sets :20 seconds on/ :10 Seconds Rest)

Row For Calories

Russian KB Swings

Supine Ring Row

DB Burpee 35/20

*Perform all 8 sets of given movement before transitioning to next. Rest 1 minute between movements

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