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Tuesday, June 29, 2021

29
Jun

Tuesday, June 29, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

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:

Barbell Bench Press x 6

Bent Over Supinated Grip Barbell Row x 6

*Perform all 3 sets at the same weight. Loading for this 1st week should be moderate. RPE 6-7

C) 10 Rds For Time:

3 Power Clean & Jerk 135/95

3 Bar Facing Burpee

Competition

Metcon (Time)

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

Bent Over DB Lateral Raise x 15-20

C) 6 Minutes

Build to today’s 1 RM Push Press

6 Minutes

Build to today’s 1 RM Jerk

D) 4 Sets:

Hang Power Clean + Jerk + Power Clean @ 70-80%

E) 10 Rds For Time:

3 Power Clean & Jerk 135/95

3 Bar Facing Burpee

F) 2-3 Sets:

Lean Away Ring Pull Up @2112 x 6-10

Banded Triple Threat x 8

EZ Bar Overhead Triceps Extensions x 12-15

Strict Toe to Bar @2111 x max reps

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