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Wednesday, June 23, 2021

23
Jun

Wednesday, June 23, 2021

CrossFit Surge – CROSSFIT

Metcon (No Measure)

A) 2 Sets:

Prone Blackburns x 5

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

PVC Overhead Squat @3111 x 6-8 each

Reverse V-Ups x 10-15

B) 4 Sets:: (Every 90 Seconds)

2 Position Snatch (Above knee, Floor) + Overhead Squat

C) 0-3 Minute:

400m Run

3-9 Minutes:

EMOM

1 DB Push Up

2 DB Renegade Row

3 DB Deadlift

4 DB Alternating Lunge

5 DB Hang Clean & Jerk

10-13 Minutes:

400m Run

13-20 Minutes

EMOM

1 DB Push Up

2 DB Renegade Row

3 DB Deadlift

4 DB Alternating Lunge

5 DB Hang Clean & Jerk

20-23

400m Run

Competition

Metcon (AMRAP – Reps)

A) 2 Sets:

Prone Blackburns x 5

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Single Arm Overhead Squat @3111 x 6-8 each

Reverse V-Ups x 10-15

B) 3 Sets:

Overhead Squat @2111 x 6

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

4 Sets:

Deadlift x 9-7-5-3 (Build to RPE 6-7)

Barbell Floor Press w/chains x 12-8-6-4 (Build to RPE 6-7)

C) Gymnastics Isometrics

Rules: Go through all exercises in order.

Work is written as: Hold time/ Rest time/ # intervals

So 15/15/4 would be hold 15 seconds, rest 15 seconds and repeat that 4 times (so 1 minute total hold time and 2:00 total time)

1) Bottom of push up 2″ off ground (15/15/4)

https://vimeo.com/191320104/e3632f0d10

2) Supine hollow (30/30/3)

https://vimeo.com/191320755/26ccfffc1a

3) Ring support (5/10/8)

https://vimeo.com/192071769/8def742970

4) HEADstand (30/30/3)

5) parallette tuck sit (5/10/8)

https://vimeo.com/192071806/aa208483fd

6) Bottom of dip support (10/20/4)

https://vimeo.com/192071847/5536210993

7) L hang bar (15/30/4)

https://vimeo.com/192071714/e24c3be934

8) Wall handstand facing wall (30/30/3)

https://vimeo.com/192071884/16141f1593

10) Superman (30/30/3)

https://vimeo.com/191320087/b2b785bb5b

D) AMRAP in 15 Minutes:

200m Run

600m Row

400m Run

400m Row

600m Run

200m Row

In Remaining Time:

AMRAP Burpee Sandbag/Stone to Shoulder

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