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