Thursday, December 19, 2019


Thursday, December 19, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

For Time:

1000/750m Row


5 Rds

12 Single DB Ground to Overhead 6/6 (can be snatch or clean and jerk) 60/40

6 Burpee

12 yard single DB Push


400m Run

Metcon (No Measure)

Choose which option is going to be best for you. If you’re feeling a bite beat up and fatigued choose option B and swim. If you’re feeling good and recovered perform option A of gymnastics:

Option A:


Complete 5 rounds of the following

30s handstand hold back against wall

30s plank hold (push up position)

Rest 1:30

Complete 5 rounds of the following

30s ring support holds (focus on turning rings out)

30s bottom of dip hold

Rest 1:30

Complete 5 rounds of the following 30s false grip hang from rings (focus on hollow position) 30s reverse plank hold (athlete can use floor or parallettes instead of rings) – Mobility/Flexibility: 2 rounds of the following 1:00 min straddle split (focus on breathing and bringing belley button to floor) 1:00 min butterfly stretch 1:00 min PVC pass through – 10 minutes of free work on bar muscle ups. Focus on technique and good reps (not volume)”

Option B:

50 warm up

2×200 kick w/ fins w/ 30sec rest (last 50 dolphin kick)

8×25 swim w/ fins 20sec rest (one easy, one no breathing)

2×200 pull w/ 30sec rest

8×25 w/ 20sec rest (start from the middle of the pool…focus on FAST turns & a long push off)

2×150 swim w/o fins w/ 30sec rest (last 150 at max effort)

50 warm down