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Tuesday, September 20, 2021

20
Sep

Tuesday, September 20, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

2 set

Banded Lateral Steps x 10 each

Banded Pull a Parts x 10 each

Banded Glute Bridge x 10

Banded Diagonal Pull a Parts x 10 each

Banded Goblet Squat @3111 x 5

Wall Supported Handstand x 20-30 Seconds

Medball Vertical Toss x 5

B) 4 Sets:

Back Squat 5-5-5-Max Reps (5+)

Front Rack Step Ups x 8 each

Set 1 = 55%

Set 2 = 65%

Set 3 = 75%

Set 4 = 85%

C) 3 Sets:

1 1/4 Barbell RDL @3111 x 5

Shoulders + Single Leg Heels Elevated Banded or Weighted Hip Thrusts x 10-15 each (https://www.youtube.com/watch?v=MKoZWtvJWdE)

D) For Time/Quality

10-1 Sumo Deadlift (Can be barbell/Double KB/DB)

5-5-4-4-3-3-2-2-1-1 DB Lunge each

E) For Time:

100 Feet Anchored Russian Twist

*EMOM Perform 10 Sit Ups

E) 1 Set

Feet Anchored Wt. Sit Ups x 75

*EMOM perform 12 Russian twists including 0:00

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