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