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Monday, June 7, 2021

7
Jun

Monday, June 7, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

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) 3 Sets:

Back Rack Lunge x 4 each

Heavy DB Russian Twist x 10-12 each

*Goal for lunge is to perform all 3 sets at the same heavy weight. We are going to progress the same way we did with the sumo deadlfts.

C) For Time:

12-9-6 Thrusters 135/95

9-7-5 DB Devil’s Press 45/25

21-15-9 Toe to Bar/Ring

Competition

Metcon (Time)

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) 4 Sets: (Every 2 Minutes)

Snatch lift off to knee + Snatch Pull w/1 second hold in extension + Snatch @ 70-80%

3 Sets

Snatch lift off to knee + Snatch @ 80-85%

3 Sets:

Snatch Pull x 3 @100%

C) 5 Sets:

Front Squat x 5 @ 70-75% (Focus on position down and speed/force out of the bottom)

Rest 15 Seconds

5 Seated High Box Jumps (set height of seat to just below parallel. Step down, focus on force and maximal height on jump)

D) 3 Sets

Good Morning @2111 x 6-8

Double KB Front Rack Carry x 100 ft.

F) For Time:

12-9-6 Thruster 155/105

9-7-5 Devil’s Press 50/30

21-15-9 Toe to Bar

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