Monday, March 8, 2021
CrossFit Surge – Surge Muscle
Metcon (No Measure)
Lower Body Bias
A) 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) 6 Sets: (Every 2 Minutes)
Build to Today’s Heavy 5-7 Rep Tempo Barbell Squat Variation @21×1 (2 seconds down, 2 pause, 0 second up, 1 second pause)
C) 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.
D) 3 Sets:
DB Russian Step Up @2111 x 8-10 each
Rest 30 Seconds
Band around knees Barbell RDL @2111 x 8-10
Rest 90 Seconds
E) 3 Sets:
Isometric GHD Sit Up Hold x 15-20 Seconds
Isometric Hip Extension Hold x 15-20 Seconds
Rest 1 Minute Between Sets