Wednesday, September 13, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

For Time:

300m Run

30 Jumping Pull ups – set bar at mid forearm when standing

30 KB Swing, 35/25

30 Walking Lunge steps

30 Knee to Elbow

30 Push Press, 45/33

30 Hip Extensions

30 Wall Balls, 20/14

30 Burpees

30 Double unders

Competition

Handstands

Rotate through the following for 30:00 min

7 Weight transfers on box

https://vimeo.com/191489292/ae7860282f

7 Tuck to handstand ¾

https://vimeo.com/192344354/01a9e25c36

7 lunge to handstand

https://www.youtube.com/watch?v=xmc8JfLL3Io&feature=youtu.be

7 pike handstand weight shifts

https://www.youtube.com/watch?v=fUVbspFyhqU&feature=youtu.be

15’ arch handstand walk

https://www.youtube.com/watch?v=S2fSlZtpcyQ&feature=youtu.be

Recovery Body Follow

2 rounds for quality

8 1 arm high pulls each arm

8 Sumo inchworms

8 Wt. Alternating kossacks

8 Barbell Cuban press