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Monday, August 16, 2021

16
Aug

Monday, August 16, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Reps)

2 set

Banded Diagonal Walks x 10 each (https://www.youtube.com/watch?v=USOa_Zw8oqM)

Banded Face Pulls x 15

12 KB Sumo RDL + 12 KB Goblet Step Up (6/6)

Wall Supported Handstand x 20-30 Seconds

5 Sets:

Back Squat x 5-4-3-2-1

Wt. Hanging Knee Raise x 10-15

(Goal is to build to todays heavy single. If it’s feel good go for big weight, if not focus on sound movement under load)

C) 3 Sets:

Heels and Shoulders Elevated Hip Thrusts x 8-12 (https://www.youtube.com/watch?v=MKoZWtvJWdE)

Reverse Chinese Plank x 20-30 Seconds (https://www.youtube.com/watch?v=nDYT0zUlC2w)

3 Sets:

AMRAP in 3 Minutes

30-40 Seconds wt. Wall Sit

Side Step Russian KB Swing x 20 (10/10)

15 Goblet Squat

In Remaining Time:

AMRAP

Alternating Jumping Lunge (https://www.youtube.com/watch?v=WfPJ8jaw4Fc)

Rest 3 Minutes

*If jumping lunges isn’t a good option, perform alternating stationary lunge or split squats.

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