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Monday, June 28, 2021

28
Jun

Monday, June 28, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

A) 1 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10

Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU)

Banded Diagonal Pull a Parts x 10 each

Banded Good Mornings x 10

Medball Vertical Toss x 5

3 Sets: (DELOAD)

Back Rack Lunge x 5 each

Set 1 = 40%

Set 2 = 50%

Set 3 = 60%

Superset with 10-15 wt. hanging knee raise (hold DB or MB between feet)

3 Sets

1 Minute Burpee Pull Up

1 Minute DB Step Ups

Rest 2 Minutes

Competition

Metcon (AMRAP – Reps)

A) 1 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10

Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU)

Banded Diagonal Pull a Parts x 10 each

Banded Good Mornings x 10

Medball Vertical Toss x 5

B) 5 Sets (Every 90 Seconds)

Muscle Snatch + Overhead Squat (Build to heavy complex)

5 Sets: (Every 90 Seconds)

Snatch lift off to hip + Snatch @ 70-80%

C) Front Squat x 5-4-3-2-1 (Build to challenging but NOT maximum weight)

Banded Pallof Press x 8-10 each

3 Sets For Reps:

1 Minute Rear Elevated Row for Calories (Damper @ 10)

1 Minute Overhead Alternating Lunge 95/65

Rest 2 minutes

2 Sets:

5-7 Medball Bear Hug GHD BACK Extension @2121 + 8-10 MB Bear Hug Hip Extension

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