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Wednesday, September 1, 2021

1
Sep

Wednesday, September 1, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and 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

Plank Hold x 30-45 Seconds

A) AMRAP in 3 Minutes:

3-6-9-12

Power Snatch 95/65

Toe to Bar

Clean & Jerk

Burpee

Rest 3 Minute

AMRAP in 6 Minutes:

Same Work as A. Restart from beginning

Rest 3 Minutes

AMRAP in 9 Minute

Same workout as A. Restart for beginning.

*If you get through the round of 12 reps, restart from the beginning.

Competition

Metcon (Time)

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

Plank Hold x 30-45 Seconds

B) 3 Sets:

Bench Press x 5 (Build to today’s 5RM)

Front Rack Step Up x 5 each

1 Sets:

Bench Press x 5 @90% of today’s 5RM

C) 3 Sets:

Prone Flat Bench Barbell Row x 5 (Build to today’s 5RM)

Single Leg Bulgarian RDL x 5 each

1 Set:

Prone Flat Bench Barbell Row x 5 @90% of today’s 5RM)

D) 5-10 Minutes Gymnastics Skill of your choice. (Handstand walk/hold, obstacles, free standing, toe to bar cycle, muscle up transition etc…)

For Time:

30-20-10

Calorie Row

Toes to Bar

1:1 Rest

For Time:

30-20-10

Calorie Ski

Burpee to 6″ Target

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