Tuesday, August 17, 2021

17
Aug

Tuesday, August 17, 2021

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 8

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B) 3 Sets:

Barbell Shoulder Press x 6

Wt. Strict Pull Up x 6

*Goal is for weight to be RPE 6-8. So for the sets of 6 you could probably perform 7-9 reps

C) For Time:

50 ft. Lid Seal Walk or Bear Crawl

30 Pull Ups

50 ft. Lid Seal Walk or Bear Crawl

20 Pull Ups

50 ft. Lid Seal Walk or Bear Crawl

10 Pull Ups

Competition

Metcon (Time)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 8

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B) 3 Sets:

3 Muscle Snatch + 3 Overhead Squat (Building)

3 Sets:

Power Snatch + Snatch Balance x 3-2-1

4 Sets:

Hang Snatch (At the Knee) x 3 (Build to today’s 3 RM)

3 Set (EMOM)

Hang Snatch (At the Knee)@90% of today’s 3RM

3 Sets:

5 Snatch Deadlift (Build to today’s 5 RM) + 5 High Hang Snatch Power Shrugs

C) For Time:

75′ Sled Push

20 Wt. Strict Pull Up

75′ Sled Push

40 Chest to Bar Pull Ups

75′ Sled Push

20 Bar Muscle Up

D) 1 Set

50 Back Extensions @2121

*Every time you break perform 30 Seconds Side Plank Hip Crunches Each