Thursday, April 5, 2018
Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance
Metcon (Time)
For Time:
200m Run
21 Sit Up
12 Man Makers
200m Run
18 Sit Up
9 Man Makers
200m Run
15 Sit Up
6 Man Makers
200m Run
12 Sit Up
3 Man Makers
*Man Maker = DB Push Up, Renegade Row RT, DB Push Up, Renegade Row LT, DB Clean (Squat or Power), Front Squat, Shoulder to Overhead (Thruster)
Competition
Low volume foundations
3 rounds not for time
10 ring tuck pull to invert
https://vimeo.com/191244321/9919a10344
20 static support swings
https://vimeo.com/183122882/27e7eef67e
https://vimeo.com/192340223/4e1eece66d
20 box handstand weight shifts
https://vimeo.com/181500900/4da9c98a4c
30s false grip tuck hang bar
https://vimeo.com/181500357/85a284c854
30s wall backbend
https://vimeo.com/191320005/9fa68fc6a1
5x complex: Arch hollow -> lever pull -> pull down, pull in -> pull in with arch (butterfly pull up)
https://vimeo.com/190959949/93f5f1c0bd