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Monday, March 22, 2021

22
Mar

Monday, March 22, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – 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

B1) In 4-6 Sets:

Build to Today’s Heavy 5-7 RM Tempo Barbell Squat Variation @21×1 (2 seconds down, 2 pause, 0 second up, 1 second pause)

B2) 1 Set:

Drop 10% of heaviest weight used in B and perform AMRAP @1111.

*Keep to tempo and focus on form and positioning. Once tempo breaks or form breaks down, set is complete.

C) 3 Sets:

DB Russian Step Up @2111 x 6-8 each

Rest 30 Seconds

Band around knees Barbell RDL @2111 x 6-8

Rest 30 Seconds

Backwards Sled Drag x 15 yards or Banded TKE x 20 each

Rest 90 Seconds

D) 3 Sets:

Isometric GHD Sit Up Hold x 25-30 Seconds

Isometric Hip Extension Hold x 25-30 Seconds

Rest 1 Minute Between Sets

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