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Wednesday, September 30, 2020

30
Sep

Wednesday, September 30, 2020

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 2 Sets

Reverse Hypers x 20 Seconds

Rest 10 Seconds

Reverse Plank Toe Touches x 20 Seconds

Rest 10 Seconds

Flutter Kicks x 20 Seconds

Rest 10 Seconds

Russian Twist x 20 Seconds

Rest 10 Seconds

Tuck or a Hollow Hold x 20 seconds

Rest 10 Seconds

Reverse Hypers x 20 Seconds

Scapular Pull Ups x 10

2 Sets

Reverse Plank Toe Touches x 20 Seconds

Rest 10 Seconds

Flutter Kicks x 20 Seconds

Rest 10 Seconds

Russian Twist x 20 Seconds

Rest 10 Seconds

Tuck or a Hollow Hold x 20 seconds

Scapular Pull Ups x 10

For time:

3 Rds:

20 Pull Ups

25 Air Squats

30 Sit Ups

Right Into:

3 Rds:

75 Double Unders

100 Ft. Single Arm DB Walking Lunge 50/35

Right Into:

400m Run

10 Handstand Push Ups

25 Sumo Deadlift High Pull 95/65

10 Handstand Push Ups

400m Run

Competition

Metcon (Time)

A) Kipping Ring Muscle Up Progression

2 Sets: (EMOM)

Low Amplitude Ring Swings with Y Pull Back x 10

Into:

2 Sets: (Every 30 seconds)

Interval 1 – Snap Pulls x 10 (no swing)

Interval 2 – Pop Swing x 5 (Swing, stop feet, drive hips, Y pull back)

*Keep this swing as small as possible while still creating upward lift via hip extension. A swing too large will not train the movement pattern necessary for the hip driving kipping ring muscle up.

Rest 60 seconds, Then:

2 Sets: (EMOM)

Kipping Ring Muscle Up x max effort

Followed by. . .

1 Set:

Prone on flat bench Cuban Press x 20

B) For time:

3 Rds:

20 Chest to Bar Pull Ups

25 Push Ups

30 Air Squats

Right Into:

3 Rds:

100 Double Unders

100 Ft. Single Arm DB Overhead Walking Lunge 70/50 (5 ft. each arm)

Right Into:

25/18 Calorie Row

10 Strict Deficit Handstand Push Ups to 4″/2″ Deficit

25 Sumo Deadlift High Pull 115/75

10 Strict Handstand Push Ups to 4″/2″ Deficit

25/18 Calorie Row

C) 3 Sets:

Alternating Single Arm DB Arnold Press x 7-8 each

Banded Triceps Push Downs x 30

Prone Incline Batwing Row x 10-12

Kneeling Straight Arm Pull Downs @1121 x 20

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