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