Surge Elite Performance & Fitness – CROSSFIT

Warm-up (No Measure)

Dynamic Warm Up

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (Time)

For Time:

60 Russian KB Swing

10 Yard Seal Walk

50 Calorie Row

10 Yard Seal Walk

40 Slam Ball

10 Yard Seal Walk

30 Burpee

Competition

Floor, bar, rings

45 minutes rotate through the following exercises with form not fatigue focus

– 5x HEADstand 10s:Rest 10s

– 1-2 attempts max effort free handstand hold – can only move within a 3’x3’ box

– 3-6x in a row (depending on your skill level): Kipping pull up progression drill (Arch hollow -> lever pull -> pull down-pull in)

https://vimeo.com/180776164/f2686eee39

– Practice 5-10 of each:

Deep arching, deep breathing, straight leg TTB

https://vimeo.com/180776206/b9d87ba9ea

Bent knee fast, shallow arch TTB

https://vimeo.com/180988696/914a6c8ade

Hybrid TTB (straighten legs on way down to deeper arch but bend on way up)

https://vimeo.com/180988708/d8ca7f182d

– 10 low amplitude ring swings with false grip

– 2 sets 2 strict muscle ups -> 2 swinging muscle ups

* scale with 6 jumping muscle ups

– Bottom of dip swing to repeating intermittent back swing press out – press out every 3rd back swing

2-5x depending on skill level (so 2x = 6 swings with 2 press outs and 5x = 15 swings with 5 press outs)