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Monday, March 15, 2021

15
Mar

Monday, March 15, 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) 4 Sets: (Every 2 Minutes)

Hang Power Clean + Front Squat + Power Clean w/pause in receiving position to front squat + Clean + Jerk

or

5 Deadlift + 8-10 Goblet Squat

C) AMRAP in 15 Minutes

20 Wall Ball

15 Sit Ups

10 Burpee Pull Ups

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) 21.1 Redo

or

AMRAP in 15 Minutes

20 Wall Ball

15 GHD Sit Ups

10 Burpee Pull Ups

C) 3 Sets: (Every 2 Minutes)

Back Squat x 1 @ 90-95%%

D) 5-7 Sets:

Front Squat x 3 @ 85-90%%

Rest 2 Minutes Between Sets

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