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Monday, August 30, 2021

30
Aug

Monday, August 30, 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 3-3-3-Max Reps (3+)

Front Rack Step Ups x 8 each

Set 1 = 55%

Set 2 = 65%

Set 3 = 75%

Set 4 = 85%

C) 3 Sets:

Barbell RDL @3111 x 5

Shoulders + Heels Elevated Banded or Weighted Hip Thrusts x 10-15 (https://www.youtube.com/watch?v=MKoZWtvJWdE)

D) 3 Sets

In 90 Seconds Perform

10 DB Lunge (5/5)

5 DB Power Clean

6 DB Lunge

3 DB Power Clean

In Remaining Time

AMRAP

Double DB Front Squat or Goblet Squat

Rest 3 Minutes

E) 1 Set

Feet Anchored Wt. Sit Ups x 75

*EMOM perform 12 Russian twists including 0:00

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