Thursday, October, 24, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
For Time
5-4-3-2-1 DB Complex 1 rep = 3 DB Deadlift + 2 DB Hang Power Clean + 1 Shoulder to Overhead
15 feet anchored banded sit ups
Row 15/12 calories or bike 18/15 calories
Metcon (No Measure)
Gymnastics/Recovery
5 Minutes EZ Bike
Complete 3 rounds of the following:
20s handstand hold back against wall
20s plank hold (push up position)
Rest 1:30
Complete 3 rounds of the following
20s ring support holds (focus on turning rings out)
20s bottom of dip hold
Rest 1:30
Complete 3 rounds of the
Following
20s false grip hang from rings (focus on hollow position)
20s reverse plank hold (athlete can use floor or parallettes instead of rings)https://vimeo.com/191320094/dacfd89d17#
Mobility/Flexibility:
2 rounds of the following
1:00 min straddle split (focus on breathing and bringing belley button to floor)
1:00 min butterfly stretch
1:00 min PVC pass through
5 minutes of free work on bar muscle ups. Focus on technique and good reps (not volume)”