Thursday, September 19, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
For Time
800m Run
5 Rds
10 Sumo Deadlift High Pull
10 Goblet Squat
10 Supine Row
800m Run
Competition
Metcon (No Measure)
Chipper – go through all of the following exercises once
Hold exercises are written as “Hold:rest: number of intervals” for today’s session if you start to fail hold as long as possible then rest after you fall each interval
1) Hold 10:20:9 Ring support (https://vimeo.com/192071769/8def742970)
2) 4×3 Butterfly CTB progression drill 3: Arch- hollow -> Lever pull -> butterfly pull up -> butterfly CTB
(https://vimeo.com/180988792/8265df2e5b)
3) Hold 20:40:4 L hang bar (https://vimeo.com/192071714/e24c3be934)
4) 4×5 Alternating kipping pull up-> butterfly pull up (https://vimeo.com/181136172/690bb72e2d)
5) Hold 20:20:7 Wall handstand (https://vimeo.com/192071869/d942189038)
6) 4×5 (i.e. 4 sets and each set is 15 bottom of dip swings and 5 press outs) Bottom of dip swing to repeating intermittent front swing press out: press out every 3rd swing (straight legs)
(https://vimeo.com/183123002/b03bcd6da1)
7) Hold 45:60:3 Supine Hollow
8) 4×5 False grip pull uphold with swings in L with muscle-up transition
https://vimeo.com/191415726/0310714421
*scale with Leg assist/ floor support muscle up transition drill
https://vimeo.com/191415538/1bfd5674f5
9) Hold 10:20:9 Parallette tuck support (https://vimeo.com/192071806/aa208483fd)
10) 4×12 Lunge up to handstand weight transfer 1/2
(https://vimeo.com/181500695/e904e76bac)
* focus on control
11) Hold 10:20:6 False grip top of the pull up hold rings (jump into it, don’t pull into it)
(https://vimeo.com/192071735/c6fb0b0afb)
12) 4×4 Hollow-> arch HSPU drill Combo 1/4->1/2->3/4->full
https://vimeo.com/191320663/f3df5cd7d7
* The idea here is to focus on body position hollow in the headstand (bottom of rep) then arch before you start to press. Highly recommend scale using a spotter to help lift you. If not you can perform 5×3-5 kipping HSPU focusing on the hollow to arch cue
13) Hold 10:20:10 Bottom of ring dip