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Monday, August 23, 2021

23
Aug

Monday, August 23, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Reps)

2 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10 each

Banded Glute Bridge x 10

Banded Diagonal Pull a Parts x 10 each

Banded Goblet Squat @3111 x 5

Wall Supported Handstand x 20-30 Seconds

B) 4 Sets:

Back Squat 5-5-Max Reps (5+)

Front Rack Step Ups x 10 each

Set 1 = 50%

Set 2 = 60%

Set 3 = 70%

Set 4 = 80%

C) 3 Sets:

Barbell RDL @3111 x 6

Shoulders + Heels Elevated Banded or Weighted Hip Thrusts x 12-18 (https://www.youtube.com/watch?v=MKoZWtvJWdE)

D) 3 Sets

In 90 Seconds Perform

7 DB Hang Squat Clean

5 DB Burpee Deadlift

5 DB Hang Squat Clean

3 DB Burpee Deadlift

In Remaining Time

AMRAP

Body Weight Split Squat Switch (https://www.youtube.com/watch?v=hpxvpYH4dvE) or Alternating Lunges

Rest 2 Minutes

E) 1 Set

Feet Anchored Wt. Sit Ups x 50

*EMOM perform 12 Russian twists including 0:00

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