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Monday, September 27, 2021

27
Sep

Monday, September 27, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

2 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10 each

Banded Glute Bridge x 10

Banded Diagonal Pull a Parts x 10 each

Banded Goblet Squat @3111 x 5

Wall Supported Handstand x 20-30 Seconds

Medball Vertical Toss x 5

B) 4 Sets:

Back Squat 3-3-3-Max Reps (3+)

Front Rack Step Ups x 6 each

Set 1 = 60%

Set 2 = 70%

Set 3 = 80%

Set 4 = 90%

C) 3 Sets:

Banded 1 1/4 Barbell RDL @2111 x 5

Shoulders + Single Leg Heels Elevated Banded or Weighted Hip Thrusts x 6-8 each each (https://www.youtube.com/watch?v=MKoZWtvJWdE)

D) 3 Rds:

8 Box Jumps

8 DB Man Makers (DB Push Up + Renegade Row + Squat Clean Thruster)

8 Box Jumps

Rest 2 Minutes

E) For Time:

150 Feet Anchored Russian Twist

*EMOM Perform 10 Single Leg Alternating V-Ups

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