Thursday, July 30, 2020

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

A) 10-15 Minute Work on Rope Climb Skills

Home Gym

3 Sets:

Elbow on Knee External Rotation x 8-10 each

Alternating Single Leg V-Up x 20 (10/10)

Superman x 20

DB Curl x 10-12

B) 4 Sets: (EMOM)

Minute 1 = AMRAP in 45 Seconds Row For Calorie

Minute 2 = AMRAP in 45 Seconds Slam Ball/Plate Ground to Overhead

Minute 3 = AMRAP in 45 Seconds Rope Climb/Hand Over Hand Sled Pull/DB Renegade Row

Minute 4 = AMRAP in 60 Seconds Seal Walk/Bear Crawl/Shoulder Taps

Minute 5 = Rest

Competition

Metcon (No Measure)

Complete the following not for time:

30 tuck up to handstand ¾

https://vimeo.com/192344245/dc60f16b99

25 lunge to handstand with pause

https://www.youtube.com/watch?v=xmc8JfLL3Io&feature=youtu.be

3x:20s handstand hold perpendicular to wall

https://www.youtube.com/watch?v=2EX1XB_wBvk&feature=youtu.be

15 alternating handstand shifts (one arm)

https://www.youtube.com/watch?v=y5wm85nKLJA&feature=youtu.be

Break up sets as needed.

4 Minutes of Hip Flexor Mobility of Your Choice

4 Minutes of Anterior Shoulder Mobility of Your Choice

4 Minutes of Quad Mobility of Your Choice

4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.