Thursday, June 21, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (Time)

For Time:

3 Rds:

300m Run

8 No Push Up Burpee

12 Toe to Bar

16 Single Arm DB Shoulder to Overhead 50/35

Then

400m Single Arm Farmers Carry

Competition

Hold-A-Thon Part Deux

Rules: Go through all exercises in order.

Work is written as: Hold time/ Rest time/ # intervals

So 15/15/6 would be hold 15 seconds, rest 15 seconds and repeat that 6 times (so 1:30 total hold time and 3:00 total time)

1) Bottom of push up 2″ off ground (15/15/6)

https://vimeo.com/191320104/e3632f0d10

2) Supine hollow (30/30/3)

https://vimeo.com/191320755/26ccfffc1a

3) Ring support (5/10/12)

https://vimeo.com/192071769/8def742970

4) HEADstand (30/30/3)

2 minute rest

5) parallette tuck sit (5/10/12)

https://vimeo.com/192071806/aa208483fd

6) Bottom of dip support (10/20/6)

https://vimeo.com/192071847/5536210993

7) L hang bar (15/30/4)

https://vimeo.com/192071714/e24c3be934

8) reverse plank hold rings (5/15/9)

https://vimeo.com/191320094/dacfd89d17