Thursday, December 5, 2019

CrossFit Surge – 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)”