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Wednesday, January 27, 2021

27
Jan

Wednesday, January 27, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Banded Spanish Squat x 10-15 (https://www.youtube.com/watch?v=Yr4VIVYWp10)

Supine Alternating High Elbow and Low Elbow Ring Row x 10-12 (5-6 each)

Seated Banded Hamstring Curls x 20 (https://www.youtube.com/watch?v=0Jyb9AJIWGc)

Top Dip Support Hold + Bottom Dip Hold x 5-10 Seconds (If unable to perform dip, perform top and bottom push up position)

4 Sets: (Time Dependent)

Single Arm Bent Over DB Row x 9-7-5-15 each

Seated Banded High Elbow Row x 20

Barbell Hip Thrusts x 7-5-3-15

Banded Good Mornings x 20

Banded Triceps Push Downs x 15-20

AMRAP in 5 Minutes

10 Russian KB Swings

10 Split Squat Switch (5/5)

Competition

Metcon (Time)

A) 2 Sets:

Banded Spanish Squat x 10-15 (https://www.youtube.com/watch?v=Yr4VIVYWp10)

Supine Alternating High Elbow and Low Elbow Ring Row x 10-12 (5-6 each)

Seated Banded Hamstring Curls x 20 (https://www.youtube.com/watch?v=0Jyb9AJIWGc)

Top Ring Support Hold + Bottom Ring Dip Hold x 5-10 Seconds

B) 4 Sets: (Every 2 Minutes)

Snatch Balance x 3-3-2-2 @ 70-75%

C) 4 Sets: (Every 90 Seconds)

Power Snatch + Snatch @ 70%

D) 3 Sets:

3 Snatch Deadlift @ 100%

E) 2 Sets:

Prone Flat Bench 3 Position Multi Grip Bar Row x 6 each

Supinated Grip Inverted Barbell Row @2112 x 6-8

AMRAP In 12 Minutes

40/30 Calorie Ski

In Remaining Time

8 Chest to Bar Pull Up

8 GHD Sit Up

8 Thruster 105/70

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