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Tuesday, October 5, 2021

5
Oct

Tuesday, October 5, 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:

Nuetral Grip DB Bench Press x 6

Prone Flat Bench Tempo DB Row @2112 x 6

*This is our 1st week through this progressive reps cycle. Goal is to use a weight that is challenging for the 6 reps.

C) 4 Rds (Every 4 minutes)

400m Run

15 Pull Ups

21 Sit Ups

Competition

Metcon (Time)

A) 1 Sets:

Supine Ring YTW 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) 2 Sets:

2 Muscle Clean + 2 Tall Clean

5 Sets:

Clean x 3 (Build to today’s 3RM)

1 Set

Clean x 3 @90% of today’s 3RM

C) 3 Sets:

Clean Pull x 3 (Build quick to 3RM)

Supine ring row x 6-8

D) 5 Sets: (Every 3:30)

400m Run

9 Toe to Bar

7 Pull Ups

5 Chest to Bar Pull Ups

3 Bar Muscle Up

E) 1 sets

50 GHD Back Extensions @ 2111

*every time you break perform 10-15 banded good mornings

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