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Monday, September 6, 2021

6
Sep

Monday, September 6, 2021

CrossFit Surge – CROSSFIT

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

4 Sets: (Recharge week)

Speed Back Squat @20×1 x 4 (Decrease heaviest weight used last week by 30-40%.)

Wt. Plank Hold x 60 seconds

C) 5 Rds For Time:

10 Push Ups

20 Wall Ball

25 ft. Medball Walking Lunge

5 Burpee

25 ft. Medball Walking Lunge

Competition

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

This is a scheduled recharge week. Focus on recovering CNS, and movement quality. Adjust movements and loading accordingly.

B) 3 Sets:

Shoulder Press x 5 (RPE 6-7)

Single Arm DB Push Press x 10

Band Pull a Parts x 20

C) 4 Sets

Front Squat x 3 @ 40-50% of Back Squat

Back Squat x 6

10/8 Calorie Bike Sprint

Rest 2:30

D) 5 Rds For Time:

10 Push Ups

20 Wall Ball

25 ft. Overhead Medball Walking Lunge

5 Burpee

25 ft. Overhead Medball Walking Lunge

E) 1 Set

50 GHD Back Extensions @2121

*Every time you break perform 20-30 seconds side plank hold each

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