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Wednesday, August 4, 2021

4
Aug

Wednesday, August 4, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

2 Sets:

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Banded Good Mornings x 15

Single Arm Farmers Carry x 40 yards each

5 Rds:

1 Minute Shoulders Elevated Barbell Hip Thursts 185/125

1 Minute Wall Ball

1 Minute Sumo Deadlift High Pulls 75/55

1 Minute Med Ball Sit Up Exchange (https://www.youtube.com/watch?v=izm9Twxud5k)

1 Minute Row for Calories

1 Minute Rest

Metcon (No Measure)

2 Sets:

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Banded Good Mornings x 15

Single Arm Farmers Carry x 40 yards each

B) 2 sets

Set 1 =

4-8 Ring Muscle Ups

8 DB Incline Bench Press

1-3 Legless Rope Climbs

16 DB Flat Bench Press

4-8 Bar Muscle Ups

32 DB Slight Decline DB Bench Press

Set 2 =

4-8 Ring Muscle Up

6 DB Incline Bench Press

1-3 Legless Rope Climb

12 DB Flat Bench Press

4-8 Bar Muscle Up

24 DB Slight Decline DB Bench Press

C) 3 Sets:

Prone Flat Bench Barbell Row x 10 (Build to today’s 10RM)

1 Set:

Prone Flat Bench Barbell Row x 10 @90% of today’s 10RM)

D) Bike

.5 mile easy

.5 mile moderate

.5 mile easy

.5 mile moderate/fast

.5 mile easy

.5 mile fast

Rest 3 Minutes

8 Sets: (Every 2 Minutes)

Bike

20 seconds at max effort sprint

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