Thursday, February 28, 2019
Surge Elite Performance & Fitness – 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