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Wednesday, April 7, 2021

7
Apr

Wednesday, April 7, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Banded TKE x 15 each

Single Arm DB Upright Row x 8 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Med Ball Vertical Toss x 5

B) 2 Sets:

AMRAP in 5 Minutes

300/250m Row or .5 mile Bike

9 Burpee

In Remaining Time AMRAP

5 Back Squat (From Rack) 205/135

7 Ring Dip

Rest 2 minutes Between Sets

Rest 3 Minutes

C) 2 Sets For Reps

AMRAP in 5 Minutes:

300/250m Row or .5 Mile

9 Burpee

In Remaining Time AMRAP :

12 DB Lunges (6/6)

9 Russian KB Swings 70/55

Rest 2 Minutes

Competition

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Banded TKE x 15 each

Single Arm DB Upright Row x 8 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Med Ball Vertical Toss x 5

B) 2 Sets:

AMRAP in 5 Minutes

300/250m Row or .5 mile Bike

9 Burpee

In Remaining Time AMRAP

5 Back Squat (From Rack) 225/155

7 Ring Dip

Rest 2 minutes Between Sets

Rest 3 Minutes

C) 2 Sets For Reps

AMRAP in 5 Minutes:

300/250m Row or .5 Mile

9 Burpee

In Remaining Time AMRAP :

12 DB Lunges (6/6)

9 Russian KB Swings 70/55

Rest 2 Minutes

Quarter Final Athletes

Active Recovery Flow

30 Seconds Neck Rolls (R/L)

30 Seconds Shoulder Rolls (Forward/Backward)

30 Seconds Small Arm Circles (Forward/Backward)

30 Seconds Big Arm Circles (Forward/Backward)

30 Seconds Hip Circles (R/L)

30 Seconds Knee Circles (R/L)

30 Seconds Ankle Circles (Right Foot/Left Foot)

30 Seconds Calf Raises

1 minute Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)

1 Minute Lunge Elbow to the Floor

1 Minute Alternating Bodyweight RDLs

1 Minute Upward Dog to Downward Dog

1 Minute Alternating Calf Stretches (In Downward Dog Pose)

30 Seconds Alternating Leg V-Ups

30 Seconds Cat Cows

1 Minute Hip Bridges

Empty Barbell Option

Snatch Grip x 3-5 Reps Each Movement

High Hang Snatch Pulls

High hang Snatch High Pull

High Hang Muscle Snatch

Snatch Grip Feet Transfer 1/4, 1/2, full

Snatch Grip Sotts Press

Overhead Squat

Tall Snatch

Clean x 3-5 Reps Each Movement

High Hang Clean Pulls

High Hang Clean High Pulls

High Hang Muscle Clean

Tall Power Clean

Tall Clean

Zombie Front Squat

Front Squat

2 Second Pause Front Squat

1 1/4 Front Squat

10 Second Eccentric Front Squat

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