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Thursday, October 11, 2018

11
Oct

Thursday, October 11, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

10 Wall Sit + Double DB Hammer Curl (Hold wall sit, perform double db hammer curl)

2 Wall Walks

15 yard DB Bear Crawl

Rest 90 Seconds

Competition

Pull/Press Skill

2x Max Unbroken Set:

Advanced: BMU

Novice: C2B

Beginner: Kipping or Butterfly Pull-ups

Rest as needed between sets

Rest 3:00 min

THEN

Complete 10 rounds of Max Distance Handstand walks

Scaled: Work freestanding handstands for 10 min.

Rest as needed.

THEN

5 Rounds of the following

7-Straddle Press to Handstand Jumps

https://vimeo.com/191415462/fdd513625f

7-Butterfly Progression low amplitude to full chin over bar. You should reach full amplitude within 5 swings.

https://www.youtube.com/watch?v=n1DAFY42eBI&feature=youtu.be

7- Rings Support Swings

https://vimeo.com/181499957/25e31478dc

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