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Tuesday, April 13, 2021

13
Apr

Tuesday, April 13, 2021

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 2 Sets:

Bent Over Scarecrows x 5 (https://www.youtube.com/watch?v=t6V0gLFrWKM)

Banded Lateral Steps with PVC Overhead Hold x 10 each

Scapular Pull Ups x 5

Arch/Hollow Swings x 5

1/2 Moon Overhead Medball Slam x 10 (5/5)

B) 3 Sets:

Set 1 = 5 Shoulder Press + 4 Push Press + 3 Push Jerk

Set 2 = 4 Shoulder Press + 3 Push Press + 2 Push Jerk

Set 3 = 3 Shoulder Press + 2 Push Press + 1 Push Jerk

C) 3 Sets:

50 ft. Single DB/KB Walking Lunge Pass Unders (https://www.youtube.com/watch?v=t8R-klD5AKA)

10 Single Arm DB Snatch (5/5)

10 DB Bench

Rest 3 Minutes Between Sets

Competition

Metcon (Time)

A) 2 Sets:

Bent Over Scarecrows x 5 (https://www.youtube.com/watch?v=t6V0gLFrWKM)

Banded Lateral Steps with PVC Overhead Hold x 10 each

Scapular Pull Ups x 5

Arch/Hollow Swings x 5

1/2 Moon Overhead Medball Slam x 10 (5/5)

B) 3 Sets:

Set 1 = 5 Shoulder Press + 4 Push Press + 3 Push Jerk

Set 2 = 4 Shoulder Press + 3 Push Press + 2 Push Jerk

Set 3 = 3 Shoulder Press + 2 Push Press + 1 Push Jerk

C) 5 Sets:

3 Position Pause Clean Deadlift + Clean + Jerk @ 65-75%

D) 3 Sets:

Clean Pull x 4 @ 95%

E) 3 Sets:

50 ft. Single DB/KB Walking Lunge Pass Unders (https://www.youtube.com/watch?v=t8R-klD5AKA)

10 Single Arm DB Snatch (5/5)

10 DB Bench

Rest 3 Minutes Between Sets

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