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Monday, March 28, 2021

29
Mar

Monday, March 28, 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

4 Sets:

Sumo Deadlift @ 21×1 x 5

Banded Squat to Pallof Press @2211 x 6-8 each (Hold at chest, perform tempo squat, when get to bottom perform Pallof Press and then return to standing position) (https://www.youtube.com/watch?v=zT7_mmntSAQ)

AMRAP in 15 Minutes:

300m Run

10 Box Jump 30/24

5 Strict Pull Ups

10 Wall Balls

5 Strict Pull Up

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) 21.3 & 21.4 Redo

C) 3-4 Sets:

3 Second Pause Back Squat + Back Squat @ 70-80%

Or

AMRAP in 15 Minutes:

300m Run

10 Box Jump 30/24

5 Strict Pull Ups

10 Wall Balls

5 Strict Pull Up

A) 3 Sets:

Snatch Grip Push Press + Overhead Squat + Snatch Balance @ 65%

B) 4 Sets:

Power Snatch x 3 (Build to technique moderate 3)

C) 4 Sets:

3 Second Pause Back Squat + Back Squat @ 70-80%

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