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Tuesday, August 31, 2021

31
Aug

Tuesday, August 31, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 6

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B) 3 Sets:

Barbell Shoulder Press x 8

Wt. Strict Pull Up x 8

*Goal is for weight to be RPE 6-8.

C) 3 Rds For Time

500m Row

21 Box Jumps

12 Handstand Push Up

D) Mini Flight Simulator

Double Unders

5-10-20-30-40-50-40-30-20-10-5

Competition

Metcon (Time)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 8

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B) 3 Sets:

3 Muscle Snatch + 3 Overhead Squat (Building)

3 Sets:

3-2-1 Power Snatch + 3-2-1 Snatch Balance

4 Sets:

Hang Snatch (At the Knee) x 3 (Build to today’s 3 RM)

3 Set (EMOM)

Hang Snatch (At the Knee)@90% of today’s 3RM

3 Sets:

5 Snatch Deadlift (Build to today’s 5 RM) + 5 High Hang Snatch Power Shrugs

C) 3 Rds For Time

400m Run

21 Box Jumps

12 Strict Handstand Push Up

D) Heavy Rope Mini Flight Simulator

5-10-20-30-40-50-40-30-20-10-5

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