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Thursday, May 31, 2018

31
May

Thursday, May 31, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Competition

Gymnastics EMOM

5 round EMOM (40 minutes)

1) Handstand walk 15 feet (focus on tight body form)*

2) 4 kipping muscle ups. Try hollow body technique and try to keep feet together (sock between feet)** https://vimeo.com/191244692/86fc0687ed

3) rest

4) 15 lunge to ½ handstand weight transfers (https://vimeo.com/181500695/e904e76bac)

5) 10x (5 reps each) alternating kipping pull up- butterfly pull up (https://vimeo.com/181136172/690bb72e2d)

6) rest

7)12 back to front ring dips (each dip press out = 1 rep) https://vimeo.com/183123023/fe7ba96d01

8) 2x arch:hollow progressively bigger to TTB over 5 swings (https://vimeo.com/190960022/56adac3c4d)

* Scale handstand walks with handstand weight shifts on wall (https://vimeo.com/181500923/3620929fc6) – Left + right = 1 foot

** Scale muscle ups with 4 swinging ring hollow body pull ups(https://vimeo.com/191244297/0cf35d440d) and 4 low ring transition pull back drills (https://vimeo.com/191243913/36b77a4ec7)

*** Scale with 8 ring support swings (https://vimeo.com/181499957/25e31478dc) and 8 bottom of dip swings

Essentials/Performance Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3 Perform AMRAP in 15 Minutes

Partner 1 = 300m Run

Partner 2 & 3 =

AMRAP

10 KB Swing

10 Wall Ball

10 yard Seal Walk

*Partners alternate movements, only one person works at a time.

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