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Monday, March 1, 2021

1
Mar

Monday, March 1, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) Mini Band/Banded Shoulder Series

10 Banded Lateral Steps (Each)

10 Supinated Grip Band Pull a Parts

10 Steps Banded Monster Walk Forward/Backwards (Each)

10 Supinated Grip Diagonal Band Pull a Parts

10 Banded Glute Bridges (Just below knee)

10 Supinated Grip Elbows by side external Rotation

10 Single Leg Banded Glute Bridges (Each)

10 Overhead Band Pull a Parts

10 Banded Bird Dogs

10 Banded Pass Through

10 Banded Squats

B) AMRAP in 15 Minutes

15 Toes to Bar

10 Burpee Over DB

20 Alt Double DB Step Ups 50/35

30 Handstand Push Ups

20 Alt. Double DB Step Ups 50/35

10 Burpee Over DB

15 Toes to Bar

*If you complete the last set of 15 toe to bar, in the remaining time complete AMRAP:

3 Burpee Over DB

6 Double DB Alternating Step Up

3 Handstand Push Ups

C) 2 sets, not for time:

20 Russian Twist

10-15 Hip Extensions

50 ft. Seal Walk or Quadruped Shoulder Taps

Competition

Metcon (AMRAP – Rounds and Reps)

A) Mini Band/Banded Shoulder Series

10 Banded Lateral Steps (Each)

10 Supinated Grip Band Pull a Parts

10 Steps Banded Monster Walk Forward/Backwards (Each)

10 Supinated Grip Diagonal Band Pull a Parts

10 Banded Glute Bridges (Just below knee)

10 Supinated Grip Elbows by side external Rotation

10 Single Leg Banded Glute Bridges (Each)

10 Overhead Band Pull a Parts

10 Banded Bird Dogs

10 Banded Pass Through

10 Banded Squats

B) AMRAP in 15 Minutes

20 Toe to Bar

20 Burpee Over DB

20 Alternating Double DB Step Ups 50/35

40 Strict Handstand Push Ups

20 Alternating Double DB Step Ups

20 Burpee Over DB

20 Toe to Bar

*If you complete the last set of 20 toe to bar, in the remaining time complete AMRAP:

3 Burpee Over DB

6 Double DB Alternating Step Up

3 Strict Handstand Push Ups

C) 8 Sets: (Every 2 Minutes)

Back Squat x 2 @ 90-93%

D) 3 Sets:

Front Squat x 3 @ 82-86%

Rest 2 Minutes Between Sets

E) 2 Sets:

2 sets, not for time:

20 Russian Twist

10-15 Barbell Behind Neck Hip Extensions

50 ft. Seal Walk

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