Thursday, June 28, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (4 Rounds for reps)

Every 4 Minutes Perform AMRAP in 3 Minutes x 4 Sets:

150m Run

AMRAP to 3 Minute Mark:

2-4-6-8…ext.

DB Devils Press 35/25 (https://www.youtube.com/watch?v=p7ruoIGsCuE)

DB Renegade Row (Total)

10 Mountain Climbers Between Each Round

*Start from the beginning each round, score each set.

Competition

Bend/Swing/Roll

5 rounds not for time

:20s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236

16 ring support swings https://vimeo.com/181499957/25e31478dc

:30s wall backbend (pick comfortable distance) https://vimeo.com/191320005/9fa68fc6a1

10x bar jump to hollow-> glide-> arch -> pull to shins

https://vimeo.com/191318767/201386ddae

16x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe

10x tuck rocking muscle ups https://vimeo.com/190960468/f67a9777f7

** scale with 5-10x leg assist muscle up transition drill https://vimeo.com/191415538/1bfd5674f5