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Wednesday, June 2, 2021

2
Jun

Wednesday, June 2, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Iso YTW Hold x 15 Seconds Each

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Goblet Cossack Squat @2211 x 5

Alternating Single Leg V-Ups x 10 ea.

B) AMRAP in 6 Minutes

25 Ft. Plate Push

10 Seconds Top Ring Support Hold (Sub with stationary if need be)

25 ft. Plate Push

15 Seconds Wall Handstand Hold (Sub with feet Elevated Handstand or Tall Push Up, or Overhead plate hold)

Rest 3 Minutes

AMRAP in 9 Minutes

6 Burpee

3 DB Renegade Row Each 55/35

6 DB Floor Press

9 DB Deadlift

27 Double Unders

Competition

Metcon (No Measure)

A) 2 Sets:

Iso YTW Hold x 15 Seconds Each

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Goblet Cossack Squat @2211 x 5

Alternating Single Leg V-Ups x 10 ea.

B) 3 Sets

2 Trap Bar RDL @2111 + 1 Trap Bar Deadlift x 5

Heels Elevated Stability Ball Hamstring Curls x 10

Heels Elevated Legs at 90 degrees Stability Ball Hip Bridge x 10

Legs Straight Balls of Feet on Stability ball Hip Bridge x 10

Cross Banded Face Pull to External Rotation + Y Press x 5

Cross Banded Face Pull x 5

Cross Banded T’s x 5

Reverse Banded Snow Angels x 5

Reverse Banded Blackburns x 5

C) Iso Holds

10 seconds hold: 10 seconds rest x 2 minutes for each. Rest in between if needed.

1) Ring support

2) L hang bar

3) Wall handstand

4) Supine Hollow

* If you fail before 2 minutes note when you fail for each exercise

2-3 Rds EMOM

1) 5-10 Tuck Up to Handstand

https://vimeo.com/192344354/01a9e25c36

2) 5-10 Lunge to Handstands (as high as possible under control)

https://vimeo.com/181500800/b624fc5d9c

3) Handstand walk x 25 feet (focus on tight body form)

* Scale handstand walks with handstand weight shifts on wall (https://vimeo.com/181500923/3620929fc6) – Left + right = 1 foot

4) 5-10 Deep arching, deep breathing, straight leg TTB

https://vimeo.com/180776206/b9d87ba9ea

5) 5-10 Bent knee fast, shallow arch TTB

https://vimeo.com/180988696/914a6c8ade

6) 5-10 Hybrid TTB (straighten legs on way down to deeper arch but bend on way up)

https://vimeo.com/180988708/d8ca7f182d

D) 5 Rds:

AMRAP in 2:30

40/35 Calorie Row

In Remaining Time:

AMRAP Calorie Bike

Rest 2:30

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