Wednesday, September 30, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (Time)
A) 2 Sets
Reverse Hypers x 20 Seconds
Rest 10 Seconds
Reverse Plank Toe Touches x 20 Seconds
Rest 10 Seconds
Flutter Kicks x 20 Seconds
Rest 10 Seconds
Russian Twist x 20 Seconds
Rest 10 Seconds
Tuck or a Hollow Hold x 20 seconds
Rest 10 Seconds
Reverse Hypers x 20 Seconds
Scapular Pull Ups x 10
2 Sets
Reverse Plank Toe Touches x 20 Seconds
Rest 10 Seconds
Flutter Kicks x 20 Seconds
Rest 10 Seconds
Russian Twist x 20 Seconds
Rest 10 Seconds
Tuck or a Hollow Hold x 20 seconds
Scapular Pull Ups x 10
For time:
3 Rds:
20 Pull Ups
25 Air Squats
30 Sit Ups
Right Into:
3 Rds:
75 Double Unders
100 Ft. Single Arm DB Walking Lunge 50/35
Right Into:
400m Run
10 Handstand Push Ups
25 Sumo Deadlift High Pull 95/65
10 Handstand Push Ups
400m Run
Competition
Metcon (Time)
A) Kipping Ring Muscle Up Progression
2 Sets: (EMOM)
Low Amplitude Ring Swings with Y Pull Back x 10
Into:
2 Sets: (Every 30 seconds)
Interval 1 – Snap Pulls x 10 (no swing)
Interval 2 – Pop Swing x 5 (Swing, stop feet, drive hips, Y pull back)
*Keep this swing as small as possible while still creating upward lift via hip extension. A swing too large will not train the movement pattern necessary for the hip driving kipping ring muscle up.
Rest 60 seconds, Then:
2 Sets: (EMOM)
Kipping Ring Muscle Up x max effort
Followed by. . .
1 Set:
Prone on flat bench Cuban Press x 20
B) For time:
3 Rds:
20 Chest to Bar Pull Ups
25 Push Ups
30 Air Squats
Right Into:
3 Rds:
100 Double Unders
100 Ft. Single Arm DB Overhead Walking Lunge 70/50 (5 ft. each arm)
Right Into:
25/18 Calorie Row
10 Strict Deficit Handstand Push Ups to 4″/2″ Deficit
25 Sumo Deadlift High Pull 115/75
10 Strict Handstand Push Ups to 4″/2″ Deficit
25/18 Calorie Row
C) 3 Sets:
Alternating Single Arm DB Arnold Press x 7-8 each
Banded Triceps Push Downs x 30
Prone Incline Batwing Row x 10-12
Kneeling Straight Arm Pull Downs @1121 x 20