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Monday, March 16, 2020

16
Mar

Monday, March 16, 2020

CrossFit Surge – CROSSFIT

Strength

A) 5 Sets:

Back Squat x 3-3-3-2-2 @32×1

B) 2 Sets:

Single Leg RDL using leg of rig x 10 each

Seated Banded Abduction x 20

Side Star Plank x 15-25 Seconds Each

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Minutes

2-4-6-8-10-12…DB Thruster

3-6-9-12-15-18… Russian KB Swing

*Perform 7 Sit Up Between Each Set

At Home Body Weight Option:

AMRAP in 7 Minutes

2-4-6-8-10-12…Air Squat

3-6-9-12-15-18…Superman

*Perform 7 Sit Up Between Each Set

Competition

Strength

A) 5 Sets:

Deadlift

Sets 1-3 = 6 Reps @ 70-75%

Sets 4-5 = 5 Reps @ 80-85%

B) 3 Sets:

Front Rack Single Leg Step Up x 4 Each

Single Leg Single DB RDL using leg of rig x 8 each

Metcon (3 Rounds for time)

3 Sets:

12 Thruster 95/65

6 Stone to Shoulder 100/70

18 Pistol

6 Stone to Shoulder

12 Thruster

Rest 3 Minutes

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