Monday, April 5, 2021
CrossFit Surge – CROSSFIT
Metcon (AMRAP – Reps)
A) Mini Band/Banded Shoulder Series
10 Banded Lateral Steps (Each)
10 Supinated Grip Band Pull a Parts
10 Steps Banded Monster Walk Forward/Backwards (Each)
10 Supinated Grip Diagonal Band Pull a Parts
10 Banded Glute Bridges (Just below knee)
10 Supinated Grip Elbows by side external Rotation
10 Single Leg Banded Glute Bridges (Each)
10 Overhead Band Pull a Parts
10 Banded Bird Dogs
10 Banded Pass Through
10 Banded Squats
3 Sets:
Sumo Deadlift @ 21×1 x 6
*Perform all Sets at the same weight. This should NOT be maximal RPE 6-7.
Banded Pallof Press x 6-8 each (Perform slow and controlled. Keep chest up, knees bent with focus on bracing, breathing and stability)
Every 3 Minutes x 4 Sets:
In 90 Seconds
100m Run
5 Burpee Pull Up
In Remaining Time:
AMRAP Double DB Power Clean 50/35
*Goal is to have 20-30 Seconds for the AMRAP, adjust accordingly.
Competition
Metcon (Weight)
A) Mini Band/Banded Shoulder Series
10 Banded Lateral Steps (Each)
10 Supinated Grip Band Pull a Parts
10 Steps Banded Monster Walk Forward/Backwards (Each)
10 Supinated Grip Diagonal Band Pull a Parts
10 Banded Glute Bridges (Just below knee)
10 Supinated Grip Elbows by side external Rotation
10 Single Leg Banded Glute Bridges (Each)
10 Overhead Band Pull a Parts
10 Banded Bird Dogs
10 Banded Pass Through
10 Banded Squats
B) 5 Sets: (Every 90 Seconds)
Behind the Neck Snatch Push Press + Pause OHS (3 second pause in the bottom)
Sets 1-3 = 1+1×3 @ 65-70%
Sets 4-5 = 1+1×2 @ 70-80%
C) Every 4 Minutes until heavish 3.
9/6 Calorie Bike or 100m Run
6 Burpee Pull Up
3 Power Snatch
*For Snatches start at 60-65% and add 5-10# each set. Until you build to a heavish 3 reps for today. This is not maximal. Goal is to focus on technique and feel heavier load under higher raspatory response.
Goal to finish each set between 1:30 and 2:30. Cap at 2 minutes.
D) 4-5 Sets:
Tempo Back Squat @32×1 x 5 @60-70%
Ab rollout @2121 x 8-12