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Friday, July 9, 2021

9
Jul

Friday, July 9, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Banded Good Mornings x 15

Goblet Squat @ 3211 x 6-8

Tall Plank Lid Lateral Leg Slide x 10-15

B) For Time:

30-20-10 Feet Anchored wt. Sit Ups

24-18-12 Pull Ups

18-12-6 Thrusters 115/75 or DB Thrusters 50/35

3 Sets

Bulgarian Split Squat x 8 each

Single Leg Glute Bridge x 20

60 Seated Hip Abduction (https://www.youtube.com/watch?v=g1JQHglmM9U)

100 Banded Hamstring Curls (Distribute reps as you wish throughout 3 sets)

Competition

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Banded Good Mornings x 15

Goblet Squat @ 3211 x 6-8

Tall Plank Lid Lateral Leg Slide x 10-15

B) 3 Sets:

5 DB Push Press + 5 DB Split Jerk + 5 DB Push Press In Split

C) 4 Sets:

Power Clean + Front Squat + Push Press + Thrusters @ 60-75% of Clean & Jerk

3 Sets:

Clean Pull x 5 @ 90%

D) 30-20-10 GHD Sit Ups

24-18-12 Chest to Bar Pull Ups

18-12-6 Thrusters 145/100

E) 3 Sets

Bulgarian Split Squat x 8 each

Single Leg Reverse Hypers x 15

Seated Banded Hip Abduction x 60

150 Banded Hamstring Curls (Distribute abduction and hamstring curl reps as you wish throughout 3 sets)

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