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Tuesday, June 22, 2021

22
Jun

Tuesday, June 22, 2021

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 1 Sets:

Elbow on Knee DB/Plate External Rotation x 10-12

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

Single Arm DB Upright Row x 12

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

Shoulder Elevated Single Leg Glute Thrust x 8-10 each

Single arm overhead carry x 45 yards

B) 3 Sets: (Every 2 Minutes)

Push Press or Push Jerk (Deload)

Set 1 = 5 Reps @ 40%

Set 2 = 5 Reps @ 50%

Set 3 = 5 Reps @ 60%

Banded Face Pulls x 15

C) 5 Sets: (EMOM)

Minute 1 = Bike/Row/Double Unders*

Minute 2 = Rope Climb/Strict Rope or Bar Pull Ups

Minute 3 = 6-15 Dips

Minute 4 = Double KB Front Rack or Sandbag bear hug w/Banded side to Side Lateral x 30-40 Seconds

*Bike = 12-16/9-12 Calories

Row = 12-16/9-12 Calories

Double Unders = 40-60

Competition

Metcon (No Measure)

A) 1 Sets:

Elbow on Knee DB/Plate External Rotation x 10-12

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

Single Arm DB Upright Row x 12

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

Shoulder Elevated Single Leg Glute Thrust x 8-10 each

Single arm overhead carry x 45 yards

B) 2 Sets:

3 Behind the Neck Shoulder Press + 2 Tall Jerk + 3 Shoulder Press in Split Position (https://www.youtube.com/watch?v=2uSBT7csXgU)

Flat Bench DB Pull Overs @2211 x 10-12

C) Power Clean + 5-4-3 Push Press

Bent Over DB Lateral Raise x 15-20

5 Sets:

Clean Deadlift lift off to knee + Clean Deadlift to mid thigh + Clean + Jerk @ 70-90%

D) 3 Sets:

Weight Strict Supinated Grip Pull Ups x 3-2-1

Rest 15 Seconds

Drop Set Strict Unbroken Chest to Bar x 12-15 (Use band for assistance. Yes perform UB. Goal is to build strength and endurance through fuller ROM)

Rest 20 Seconds

2 handed KB Curls x 8-12

E) 4-5 Sets: (EMOM)

Minute 1 = 14-16/10-12 Calorie Bike

Minute 2 = Legless Rope Climb + 2-3 Rope Climb

Minute 3 = 4-6 Strict Ring Dips + 6-8 Kipping Ring Dips

Minute 4 = Double KB Front Rack Carry w/Banded Side to Side Lateral Steps x 30-40 Seconds

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