Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance
Metcon (Time)
For Time:
50/40 Calorie Row
50 Sit Ups
50 KB Swings
50 Sit Ups
50 Slam Balls
Competition
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 up hold 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 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 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