Thursday, November 1, 2018

Surge Elite Performance & Fitness – CROSSFIT

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

2 Sets:

5 KB Sumo Deadlift High Pull + 5 Russian KB Swings

then

5 Burpee

10 Sit Ups

*1 Round performed is 2 rds 5 kb sumo deadlift high pulls + 5 kb russian swings then 5 burpee and 10 sit ups.

Competition

Handstands

Task specific training: Handstand walking

Go through the following exercises. Rest as needed during and between the different exercises. Form not fatigue focus.

Levels of participation in exercises abbreviated as:

BN = Beginner/Novice

A = advanced

E = Elite

All = Everyone

2 Rounds

Handstand weight transfer stability

(All) 20 Lunge up to handstand weight transfer 1/4 (https://player.vimeo.com/video/181500645

(All) 15 Lunge up to handstand weight transfer 1/2 (https://vimeo.com/181500695/e904e76bac)

(All) 10 Lunge up to handstand weight transfer 3/4 (https://player.vimeo.com/video/181500752

(All) 5x Lunge to handstand Weight Transfers (https://player.vimeo.com/video/181500800

Handstand weight shifting

(All) 1) 50 Handstand Weight Shifts: box straight leg pike (https://player.vimeo.com/video/181500900

(All) 2) 40 Handstand Weight Shifts: facing wall (https://player.vimeo.com/video/181500923

(All) 3) 30 Handstand Weight Shifts: perpendicular to wall (https://player.vimeo.com/video/181500949

(A,E) 4) 20 Handstand Weight Shifts: Free (https://player.vimeo.com/video/181502529

(E) 5) 10 Handstand shoulder taps free (https://player.vimeo.com/video/181502567