Thursday, August 6, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
In 12 minutes Complete
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
In Remaining Time
AMRAP
4 Burpee
8 KB Sumo Deadlift High Pull
Competition
Metcon (No Measure)
35 minutes rotate through the following:
6-8 Ring Support Swings
https://vimeo.com/181499957/25e31478dc
6-8 Ring Swings
https://vimeo.com/180772146/cc0c94f1d0#
6-8 Tuck Up to Handstand
https://vimeo.com/192344354/01a9e25c36
6-8 Lunge to Handstands (as high as possible under control)
https://vimeo.com/181500800/b624fc5d9c
6-8 low amplitude butterfly swings
https://www.youtube.com/watch?v=YwQsm89f__U&feature=youtu.be
6-8 arch hollow to lever pull
https://youtu.be/Yif0foLowrA
6-8 bar tuck lever pull
https://www.youtube.com/watch?v=6JhVN5ZzCiY&feature=youtu.be
Rest as needed between sets. This is not for speed. Work for quality.
After the 35 minutes rotate through the following stretches. Focus on breathing and relaxing.
3 Rounds
1:00 min pancake
https://www.youtube.com/watch?v=p2b_kEE6b8Q&feature=youtu.be
1:00 min reverse shoulder stretch
https://www.youtube.com/watch?v=vWPMxawvcBY&feature=youtu.be
1:00 each right & left split
https://www.youtube.com/watch?v=StgcUr1YRLA&feature=youtu.be
:20 s backbend