Thursday, February 28, 2019

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

18 Russian KB Swings

12 DB Step Ups 6/6

6 Hand Release Push Up

Competition

Gymnastics or Swim

Complete 6 rounds of the following:

1 Swing

1 muscle up

1 Swing

1 muscle up

1 swing

1 muscle up

Complete Max Effort strict dips after every 2 rounds

Focus on form, try to keep everything tight

Then

10 min. Practice free standing Handstand Goal is 5-10 second holds.

*Scaled= Lunge to ½ handstand 50 times. Try go a little higher as you get comfortable.

Then

3×10 Hollow Arch

5×5 Low amplitude butterfly pull-ups. Focus on rhythm. Don’t worry about getting chin over the bar.

Then

1-2 min hold of each of the following stretches:

Right Leg Split

Left Leg Split

Standing hamstring stretch

Sitting straddle stretch (pancake stretch)

or

Swim

Swim

50 warm-up

2×100 kick w/ fins w/ 30sec rest (sprint last 25)

4×75 pull w/ 30sec rest

6×100 swim no fins w/ 30sec rest (sprint last 25 w/ no breathing)

4×75 pull w/ 30sec rest

2×100 kick w/ fins w/ 30sec rest (sprint last 25)

50 warm down

1650m Total