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Tuesday, September 21, 2021

21
Sep

Tuesday, September 21, 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 7

Wt. Strict Pull Up x 7

*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:

20 Strict Pull Ups

50 Sit Ups

50 Single DB Alt. Hang Snatch

50 Sit Ups

40 Supine Ring 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

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) For Time:

25 Strict Pull Ups

35 GHD Sit Ups

50 Single DB Alt. Hang Snatch

35 GHD Sit Ups

50 Pull Ups

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