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Wednesday, September 8, 2021

8
Sep

Wednesday, September 8, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

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:

Bench Press x 9-7-5-3

1 Minute Double Unders

Rest 90 Seconds

C) AMRAP in 9 Minutes:

12 KB Swing

9 Box Jump

6 Supine Ring Row

D) 2-3 Sets:

KB/Plate Halos x 5-7 each

DB Hammer Curls x 10-12

Banded Supine Skull Crushers x 10-15

Competition

Metcon (No Measure)

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) 7 Sets: (EMOM)

Speed Bench Press x 3 @ 40-50% + Chain

C) 3 Sets:

Pendlay Row x 5 (Moderate)

Seated Banded High Row x 10

Seated Banded Low Row x 10-15

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

3 Sets: (40 Seconds on/20 Seconds off)

Minute 1 = Row

Minute 2 = Bike

Minute 3 = Burpee

Minute 4 = Ski

Minute 5 = Rest

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