Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

3 Sets:

500m Row

40 Double Unders

30 Mountain Climbers

200m Run

10 Burpee

Rest 3 Minutes

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 20:10:6 Ring support

2) 4×4 Butterfly CTB progression drill 3: Arch- hollow -> Lever pull -> butterfly pull up -> butterfly CTB

(https://vimeo.com/180988792/8265df2e5b)

3) Hold 30:20:3 L hang bar

4) 5×5 Alternating kipping pull up-> butterfly pull up (https://vimeo.com/181136172/690bb72e2d)

5) Hold 30:15:7 Wall handstand

6) 5×5 (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 60:45:3 Supine Hollow

8) 5×5 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 20:15:9 Parallette tuck support (https://vimeo.com/192071806/aa208483fd)

10) 5×15 Lunge up to handstand weight transfer 1/2

* focus on control

11) Hold 20:15:6 False grip top of pull up hold rings (jump into it, don’t pull into it)

(https://vimeo.com/192071735/c6fb0b0afb)

12) 5×4 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 20:10:10 Bottom of ring dip

(https://vimeo.com/192071847/5536210993

14) Practice – 4×3-5 Bar muscle-ups