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Monday, April 5, 2021

5
Apr

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

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