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Tuesday, July 20, 2021

20
Jul

Tuesday, July 20, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

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

Shoulder Elevated Single Leg Glute Thrust x 8-10 each

B) 3 Sets: (DELOAD)

Barbell Bench Press @ 50% of heaviest weight used in last 3 weeks x Max Reps

Bent Over Barbell Row x Max Reps

Rest 2:30

*Goal is to perform each set as a max rep set. Goal is 15-20 reps each set

AMRAP in 15 Minutes

40 Double Unders

12 DB Renegade Row (6/6)

18 Wall Ball

6 Strict Pull Ups

Rest 1 Minute

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

Shoulder Elevated Single Leg Glute Thrust x 8-10 each

B) 2 Sets:

Tempo Muscle Snatch (3 Seconds to Hip) + 2 Overhead Squat + Snatch Balance

3 Sets:

Power Snatch x 3

4 Sets:

Hang Snatch (Hip/Mid Thigh) x 5 (Build to today’s 5 RM)

1 Set

Hang Snatch (Hip/Mid Thigh) x 5 @90% of today’s 5RM

3 Sets:

Snatch Deadlift x 10 (Build to today’s 10 RM)

C) 4 Sets:

50 Double Unders

16 DB Renegade Row (8/8)

24 Wall Ball

8 Strict Pull Up

Rest 2 Minute

4 Sets:

8-12 Hip Extension

10 Second Iso Hold @ top Hip Extension

Snatch Grip Shrugs x 10

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