Thursday, December 5, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
For Time:
3 Rope Climb
30 Hand Release Push-ups
50 Back Extensions
30 Knees to elbows
30 KB Sumo Deadlift High Pull
30 DB Push Press
50 Russian Kettlebell swings
30 Wall Ball
400m Run
30 Pull Ups
Competition
Metcon (No Measure)
Basic
Complete 3-5 rounds of the following
30s handstand hold back against wall
30s plank hold (push up position)
Rest 1:30
Complete 3-5 rounds of the following
30s ring support holds (focus on turning rings out)
30s bottom of dip hold
Rest 1:30
Complete 3-5 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)
https://vimeo.com/191320094/dacfd89d17#
– Mobility/Flexibility:
2 rounds of the following
1:00 min straddle split
https://www.youtube.com/watch?v=roVcGUXm2eI&feature=youtu.be
1:00 min butterfly stretch
https://www.youtube.com/watch?v=WqbceQm5xiQ&feature=youtu.be
1:00 min PVC pass through https://www.youtube.com/watch?v=H7fkIQB0A-c&feature=youtu.be
5-10 minutes of free work on bar muscle ups. Focus on technique and good reps (not volume)”