Thursday, February 21, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
For Time:
1000m Row
50 Wall Balls
25 Pull Ups
Competition
Metcon (No Measure)
Options
Gymnastics Skill or Swim
Option 1
5 rounds, not for time. Form, not fatigue focus
10X Tuck to handstand https://vimeo.com/192344354/01a9e25c36
10X low rings pull back-> turn over drill https://vimeo.com/191243913/36b77a4ec7
* the key is to practice making your body rise and keeping tension on the rings with pulling back with straight arms BEFORE your try and sit forward over the rings
3x (can do three separate or string them all together) Butterfly movement increase amplitude over 5 swings to full pull up (https://vimeo.com/180988725/2fa7c73f72)
Accumulate 1 minute bottom of the ring dip hold (https://vimeo.com/192071847/5536210993)
1-2x attempt free standing handstand as long as possible
*beginner hand movement allowed, advanced do them static
Practice 15-20 tap swings (https://vimeo.com/181499939/aec823f09e) – these are hard but practice coordinating them. Hollow in the back, arch through the bottom and hollow in the front. It is a “whip” swing.
Option 2
100 swim
100 pull
100 kick
3 rounds continuous kick (alt: 60sec hard, 60sec easy)
4×50 pull w/ 20sec rest
3 rounds continuous kick with fins (alt: 45sec hard, 60sec easy)
4×75 pull w/ 30sec rest
3 rounds continuous dolphin kick with fins (alt: 30sec hard, 60sec easy)
4×100 pull w/ 40sec rest
8×25 swim no fins rest (25 no breathing/25 easy) w/ 30sec rest
50 warm-down