Thursday, October 31, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
For time:
30/25 Calorie Row
30 Jumping Pull-ups
30 Alternating Single Arm DB Snatch (15/15) 50/35
30 Plate Overhead Walking Lunges 45/25
30 Knees to Elbows
30 Single Arm DB Push Press (15/15) 50/35
30 GHD Hip Extensions
30 Wallball 20/14
30 Slam Balls
300 yard shuttle run (5-10-15-20 x 3)
Competition
Metcon (No Measure)
gymnastics/recovery
2-3 round EMOM
1) Handstand walk 20 feet (focus on tight body form)*
2) 3-6 kipping muscle ups. Try hollow body technique and try to keep feet together (sock between feet)** https://vimeo.com/191244692/86fc0687ed
3) rest
4) 10-15 lunge to ½ handstand weight transfers (https://vimeo.com/181500695/e904e76bac)
5) 8-12x (4-6 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) 3x 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 6 swinging ring hollow body pull ups(https://vimeo.com/191244297/0cf35d440d) and 6 low ring transition pull back drills (https://vimeo.com/191243913/36b77a4ec7)
*** Scale with 12 ring support swings (https://vimeo.com/181499957/25e31478dc) and 12 bottom of dip swings