Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Agility
Essentials/Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes:
75/60 Calorie Row
In Remaining Time AMRAP:
3 KB Swings
3 Toe to Bar
6 KB Swing
6 Toe To Bar
9 Toe to Bar
9 KB Swings
12…12…15…15…ect.
Competition
Task specific training: Handstand walking
Go through the following exercises. Rest as needed during and between the different exercises. Form not fatigue focus.
Levels of participation in exercises abbreviated as:
BN = Beginner/Novice
A = advanced
E = Elite
All = Everyone
Handstand weight transfer stability
(All) 20 Lunge up to handstand weight transfer 1/4 (https://vimeo.com/181500645/3ac6034ef2)
(All) 15 Lunge up to handstand weight transfer 1/2 (https://vimeo.com/181500695/e904e76bac)
(All) 10 Lunge up to handstand weight transfer 3/4 (https://vimeo.com/181500752/99267b7b19)
(All) 5x Lunge to handstand Weight Transfers (https://vimeo.com/181500800/b624fc5d9c)
Handstand weight shifting
(All) 1) 50 Handstand Weight Shifts: box straight leg pike (https://vimeo.com/181500900/4da9c98a4c)
(All) 2) 40 Handstand Weight Shifts: facing wall (https://vimeo.com/181500923/3620929fc6)
(All) 3) 30 Handstand Weight Shifts: perpendicular to wall (https://vimeo.com/181500949/4e51bcbb89)
(A,E) 4) 20 Handstand Weight Shifts: Free (https://vimeo.com/181502529/764005a484)
(E) 5) 10 Handstand shoulder taps free (https://vimeo.com/181502567/75c3798f92)
Redirection and rolling
(All) 1) 10 Front roll (https://vimeo.com/181502631/3805500c24)
(All) 2) 8 Handstand roll outs (https://vimeo.com/181503022/c83a55cb9f)
(All) 3) 10 Handstand Pirouette 180 (https://vimeo.com/181503056/7d6b604012)
(A,E) 4) 6 Handstand Pirouette 360 (https://vimeo.com/181503093/6cb6fa3570)
(E) 5) 2 Handstand Pirouette 720 (https://vimeo.com/181503131/bd4a54e0c9)
** Use a matt for rolling. Use a spotter if available as needed.
Handstand walking form – control focus
(BN) Repeat 6x: Form focus handstand walk hollow feet and knees together: short repeat walks (https://vimeo.com/181503222/946f2d7365). Use thin material object between feet and ankles. Walk 5 feet or as many steps as you can staying hollow without the wrist bands falling out. USE A SPOTTER IF NEEDED AND AVAILABLE.
(A) Repeat 6x: Form focus handstand walk hollow