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Tuesday, September 14, 2021

14
Sep

Tuesday, September 14, 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 6

Wt. Strict Pull Up x 6

*This is our 2nd wave through the progressive reps cycle. Goal is to increase load from where you left off the week before last.

For Time:

500m Row

40 Pull Ups

30 Sit Ups

20 Burpee Box Jumps

30 Sit Ups

40 Pull Ups

500m Row

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

2 Sets:

2 Muscle Snatch + 3 Overhead Squat (Building)

3 Sets:

2 Position Power Snatch (Above Knee, Floor) + Snatch Balance

5 Sets:

Snatch x 1 (Build to today’s heavy 1)

3 Sets:

3 Clean pull + 3 Clean Pull From Power Position

600m Run

40 Pull Ups

30 GHD Sit Ups

20 Burpee Box Jump Overs

30 GHD Sit Ups

40 Pull Ups

600m Run

2-3 Sets:

GHD Back Extension @2121 x 8-12

Reverse Chinese Plank x 30 Seconds

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