Thursday, March 26, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

EMOM x 4 sets

Minute 1 = 10-18 KB/DB Swing

Minute 2 = 8-12 No Push Up Burpee (https://youtu.be/2r2YKyTssns)

Minute 3 = 12-18 Lateral Lunge (https://youtu.be/gwWv7aPcD88)

Minute 4 = 10 Plank Knee to Elbow (5/5) (https://youtu.be/pI7uWJXcfPE) + 10 Groiners (5/5) (https://youtu.be/ZIbpWbE24kM)

Metcon (No Measure)

Rotate Through For 20-30 minutes focusing on quality and form. After take 10-15 minutes to stretch and mobilize

10-Arch Hollows on Bar (use false grip)

5-low amplitude butterfly pull-ups (focus on technique, don’t worry about getting chin over bar)

:30s Freestanding handstand hold (perpendicular to wall, use the wall to assist as needed)

Scaled= facing the wall

10-Tuck up handstands (focus on straight arms and no arched back)

10- Candlestick roll up to pistol Alternating legs

Description: Candlestick then stand up with one leg, then lower down through pistol position into the next candlestick)

5-High amplitude rings swing with hollow body pull to the chest (thumbs to arm pits)

https://vimeo.com/190959948/3956f89e97#

Metcon (No Measure)

Rotate Through For 20-30 minutes focusing on quality and form. After take 10-15 minutes to stretch and mobilize

10-Arch Hollows on Bar (use false grip)

5-low amplitude butterfly pull-ups (focus on technique, don’t worry about getting chin over bar)

:30s Freestanding handstand hold (perpendicular to wall, use the wall to assist as needed)

Scaled= facing the wall

10-Tuck up handstands (focus on straight arms and no arched back)

10- Candlestick roll up to pistol Alternating legs

Description: Candlestick then stand up with one leg, then lower down through pistol position into the next candlestick)

5-High amplitude rings swing with hollow body pull to the chest (thumbs to arm pits)

https://vimeo.com/190959948/3956f89e97#