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Wednesday, May 26, 2021

26
May

Wednesday, May 26, 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.

A1) 8 Sets:: (Every 90 Seconds)

4 Over Bar Burpee

2 Position Snatch (Above knee, Floor)

Rest 3 Minutes

AMRAP in 11 Minutes

6 Single DB Hang Clean & Jerk each

9 Single Arm DB Chainsaw Row each (https://www.youtube.com/watch?v=hqXj_E6E7NA)

12 Feet Anchored Weighted Sit Ups

24 Double Unders

*Choose weight, let it be moderate to heavy. Ideally use the same weight for all 3 weighted movements.

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) Trap Bar Deadlift (Every 2 Minutes)

Set 1 = 3 reps @ 75%

Set 2 = 2 reps @ 80%

Set 3 = 1 rep @ 85%

Set 4 = 3 reps @ 80%

Set 5 = 2 reps @ 85%

Set 6 = 1 rep @ 90%

2 Sets:

Nordic Drops x 5-7

Reverse Hypers x 15

C) 2-3 rounds not for time

Handstand walk 40 feet

OR

60 Handstand weight shifts facing wall

https://vimeo.com/181500923/3620929fc6

10 ring straddle up

https://vimeo.com/191244751/71120caa42

* scale by pulling as high as possible and lowering slowly or using spotter

25 hollow rocks

https://vimeo.com/183122639/34a2da7687

5x butterfly movement progressing from small circle to full butterfly pull up over 5 reps

10 alternating TTB/ KTE

https://vimeo.com/191243910/ebe098a45b

D) 5 Sets:

Bike .8/.6 Mile Fast

Rest 1 Minute

Bike .8/.6 Mile Fast

Rest 2 Minutes

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