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Thursday, May 7, 2020

7
May

Thursday, May 7, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) Bring Sally Up

*Play the song “Flower” by Moby. Every time the song says “bring Sally up” you stand, and every time it says “bring Sally down” you perform a squat and hold in the bottom.

B) 5 Set

AMRAP in 3 Minutes

4 Up/Downs with double shots

8 Crossbody Toe Touches (https://www.youtube.com/watch?v=4TcAE2UHFBM) (L+R = 2)

12 Lateral Lunges (L+R = 2)

Rest 1 Minute

*Resume where you left off

Competition

Metcon (No Measure)

5-8 rounds not for time

:25s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236

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

:15s

One foot on ground tuck planche hold floor

https://www.youtube.com/watch?v=jM33uNOsNRs&feature=youtu.be

20s wall backbend (pick comfortable distance) https://vimeo.com/191320005/9fa68fc6a1

5x bar jump to hollow-> glide-> arch -> pull to shins

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

20 superman/hollow rolls

https://www.youtube.com/watch?v=kRK2Guyox2E&feature=youtu.be

12x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe

8x tuck rocking muscle ups https://vimeo.com/190960468/f67a9777f7

** scale with 5-10x leg assist muscle up transition drill https://vimeo.com/191415538/1bfd5674f5

:15s reverse plank hold

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

:40s bottom of

push up hold 2″ from floor

https://vimeo.com/191320104/e3632f0d10

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