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Wednesday, September 15, 2021

15
Sep

Wednesday, September 15, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

2 Sets:

Seated Elbow on Knee DB External Rotations x 8-12 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) 4 Sets:

Hang Snatch x 4-3-2-1

100-200-300-400m Run

Rest 1:1 of Run Time

C) 10-1 For Time:

DB Deadlift

DB Floor Press

25 ft. Shuttle Run

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 2 (Build to today’s 2RM)

Front Foot Elevated Step Back Lunge (Barbell or DB) x 5 each

C) 3 Sets:

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

Shoulder Elevated Barbell Hip Thrust x 5 (Build to 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…)

Row or Ski

2-3 sets:

45 Seconds at moderate pace or 28-32 Strokes per minute on rower only

30 Seconds at fast pace or 32-36 Strokes per minute on rower only

60 Seconds at easy recovery pace,

1min rest

1500m at fast pace or 32-36 Strokes per minute on rower only

1min at easy recovery pace

Rest 1 Minute between sets

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