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Monday, March 22, 2021

22
Mar

Monday, March 22, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

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 + Russian KB Swing + 8-10 Goblet Squat

C) 4 Sets: (Every 4 Minutes)

10 Power Clean 155/105 or Deadlift

15 Handstand Push Ups

10 Pull Ups (If you can perform C2B do so)

*Goal is to perform in 2-3 minutes. Adjust reps or weight accordingly to get sufficient rest between sets.

Competition

Metcon (Time)

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

C) 3-4 Sets:

Bulgarian Spit Squat @2111 x 5-7 each

Eccentric Nordic Drop x 5-7

Hollow Hold x 45-60 Seconds

or

B) 4 Sets: (Every 4 Minutes)

10 Power Clean 155/105

20 Handstand Push Ups

15 Chest to Bar Ups

C) 5-8 Sets: (Every 2 Minutes)

Front Squat x 1 (Build to today’s 1 RM)

D) 5 Sets: (Every 90 Seconds)

Back Squat x 2 @ 80-85%

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