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Monday, May 17, 2021

17
May

Monday, May 17, 2021

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 1 set

Elevated Heel Taps x 5 each @ 2111 (https://www.youtube.com/watch?v=fkyKax6TPpE)

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10

Banded Good Mornings x 10

Banded Diagonal Pull a Parts x 10 each

Shoulders Elevated on Medball Banded Hip Thrusts x 10

Medball Vertical Toss x 5

B) 3 Sets:

Sumo Deadlift @ 21×1 x 8

*If you made it through the the previous progression of 6-8 reps add 5% more weight to the bar.

Perform all Sets at the same weight.

Superset with Plank Floor Hip Taps x 30-40 Seconds

4 Sets: EMOM

Minute 1 = Back Squat x 5 @ 75-80%

Minute 2 = Barbell Hip Thrusts x 6-8

Minute 3 = Parallette Pike Over Unders x 10-20 (https://www.youtube.com/watch?v=edw_Sdk0klI)

Minute 3 = Row/Bike x 12-18 Calories

Minute 4 = Rest

Competition

Metcon (No Measure)

A) 1 set

Elevated Heel Taps x 5 each @ 2111 (https://www.youtube.com/watch?v=fkyKax6TPpE)

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10

Banded Good Mornings x 10

Banded Diagonal Pull a Parts x 10 each

Shoulders Elevated on Medball Banded Hip Thrusts x 10

Medball Vertical Toss x 5

B) 2 Sets:

PVC Overhead Band around knee depth drop x 4 (pause in landing position)

C) 4 Sets: (Every 2 Minutes)

Snatch Deadlift to Mid Thigh + High Pull (From the ground) + Power Snatch + 1 Snatch

Set 1 = 60%

Set 2 = 65%

Set 3 = 70%

Set 4 = 75%

*Perform eccentric calf stretch @ 3111 x 3-4 each between each set)

D) 2 Sets: (Every 90 Seconds)

Snatch High Pull + Snatch @ 80-85%

E) 3 Sets:

3 Deficit Snatch Deadlift + 3 High Hang Snatch Power Shrugs @95%

10 Suitcase Single DB Deadlift x 10 (maintain deadlift position, brace and stabilize core)

F) 5 Sets:

Front Squat x 2 @ 75-85% (Focus on position down and speed/force out of the bottom)

Rest 15 Seconds

5 High Box Jumps (step down, focus on force and maximal height on jump)

G) 4 Sets: (EMOM)

Minute 1 = Low Bar Back Squat to Box x 4 (Moderate/heavish goal is to move with speed)

Minute 2 = 75 ft. Farmers Carry

Minute 3 = Shoulders Elevated Barbell Hip Thrusts x 5-7

Minute 4 = Single Leg Box Explosive Vertical Jumps (4 Sets: (EMOM)

Minute 1 = Low Bar Back Squat to Box x 5 (Moderate/heavish goal is to move with speed)

Minute 2 = 75 ft. Farmers Carry

Minute 3 = Shoulders Elevated Barbell Hip Thrusts x 4-6

Minute 4 = Band Resisted Split Jumps x 5 each (https://www.youtube.com/watch?v=Oq1lABvNgO4)

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