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Friday, September 10, 2021

10
Sep

Friday, September 10, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Hand to Hand Russian KB Swings x 10

Tempo Goblet Squat @3211 x 5

Alternating Reverse V-Up + Reverse Knee to Elbow x 10

B1) 4 Sets:

Deadlift x 5-5-3-Max Reps (1+)

Set 1 = 60%

Set 2 = 70%

Set 3 = 80%

Set 4 = 90% (Should be a weight you can perform at least 2 reps with)

B2) 4 Sets:

Single Arm Crossbody DB RDL x 6 each (use assistance for balance. The goal with this is to allow for heavier load and for balance not to be limiting factor)

C1) 3 Sets:

Bulgarian Split Squat @2111 x 4 each

C2) 3 Sets:

Wt. Hip Extension @3112 x 6-10 or Good Mornings @3111 x 6-10

C3) 3 Sets:

Wt. Hanging Knee Raise @2121 x 10-15

Hollow Hold x 30-40 seconds

D) 3 Sets:

8 Landmine Sumo Deadlift

16 Russian Twist

6 Landmine Lateral Lunge Each (https://www.youtube.com/watch?v=VTtLrBvHoJ8)

16 Russian Twist

Max Reps Foam Roll Hack Squat @2111 (Choose a weight you can perform no more than 15 reps (https://www.youtube.com/watch?v=Ak8RaRTH-0o)

Rest 2 Minutes

Rest 2 Minutes

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