Thursday, May 17, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Competition

Focused Strength/ skill

3 rounds not for time – adjust reps within rep range given based on your skill/strength level and rest as needed

20-40 Handstand Weight Shifts: box straight leg pike

https://vimeo.com/181500900/4da9c98a4c

5-15 Bar tuck pull to invert

https://vimeo.com/180772274/a61d79169b

5-15 Swinging ring pull ups: hollow body in front swing

https://vimeo.com/191244297/0cf35d440d

Skill complex Bar:

Butterfly progression drill 1: Arch hollow -> lever pull -> pull down, pull in -> pull in with arch (butterfly pull up)

https://vimeo.com/190959949/93f5f1c0bd

Beg/Novice: 10×1

Adv: 5×3

Elite: 5×4

B) EMOM x 16

Odd = 4-8 Strict Pull (slow goal is 4 seconds each rep)

Even = 4-8 Push Ups (Slow goal is 4 seconds each rep)

Essentials/Performance

Metcon (Time)

3 Rds For Time:

300m Run

21 Sit Up

150m Farmers Carry

12 DB Renegade Row + Lunge each