Wednesday, February 14, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
A) 3 Sets
12 Burpee
21 KB Swings
400m Run/500m Row
Immediately into
B) For Time
50 Slam Balls or Plate ground to overhead
Competition
Metcon (No Measure)
You have 2 choices today, only choose one to perform. Make your choice off your biggest priority. We have increased to overall volume this last week so be smart in your choice.
Option 1:
Gymnastics: If you need Gymnastics skill work and you have Healthy joints/recovering from the week well.
10 rounds not for time
:15s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236
8 ring support swings https://vimeo.com/181499957/25e31478dc
15s 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
8x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe
5x tuck rocking muscle ups https://vimeo.com/190960468/f67a9777f7
** scale with 5-10x leg assist muscle up transition drill https://vimeo.com/191415538/1bfd5674f5
Option 2:
Swim: If you need additional Aerobic work or feeling beat up from the week only choose one.
50 warm-up
Main Set:
• 2×100 swim (#1 lap slowest, #4 lap fastest) w/ 45sec rest
• 30sec extra rest
• 1×100 for time (max effort)
• 50 easy
• 4×50 swim (#1 rep slowest, #4 fastest) w/ 30sec rest
• 30sec extra rest
• 1×100 for time (max effort)
• 50 easy
• 8×25 head up swim w/ 15sec rest
• 30sec extra rest
• 1×100 for time (max effort)
• 50 easy
• 4×100 kick with fins w/ 45sec rest
50 warm-down
1550m total