Thursday, April 26, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

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Competition

Low volume foundations

Go through the following exercises in order once, resting as needed for form, not fatigue focus

80 stalder leg lifts 2 plate, low hands

https://vimeo.com/191318782/3552f9d5fa

*scale with one plate (https://vimeo.com/191318353/bb5aa23955)

50 low amplitude false grip ring swings

https://vimeo.com/191243996/f6f9d26bb5

2 minutes arched wall handstand (wall backbend)

https://vimeo.com/191320005/9fa68fc6a1

40 alternating TTB/ KTE

https://vimeo.com/191243910/ebe098a45b

15s work: 30s rest x 6 kipping feet elevated ring rows

https://vimeo.com/191244373/e25d73c713

Accumulate 40 kipping ring dips, practicing different kipping techniques AND strict in short sets and note how long your cycle time is for each technique

https://vimeo.com/183123009/9ae892cf77

https://vimeo.com/180772089/1d7b9328b4

https://vimeo.com/183123023/fe7ba96d01

Essentials/Performance

Metcon (2 Rounds for reps)

In Team of 3 Perform:

AMRAP

Station 1 = 300/250m Row

Station 2 = 12 yard Sled Push + AMRAP Sit Ups

Station 3 = 7 Burpee + AMRAP Double Unders

*Partner A performs station 1, while partner B perform station 2 and partner C performs station 3. Once partner A completes station 1 all partners will rotate, A goes to B, B goes to C and C goes to A. In stations 2 and 3 partners must complete the 12 yard sled push or the Burpees before they can perform the AMRAP portion. Score is total reps of sit up and double unders.