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Friday, April 16, 2021


Friday, April 16, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

A) 3 Sets:

DB Close Grip Flat Bench w/pause x 4

*Pause in bottom for 2 seconds, use 1-3 sets to warm up as well.

B1) 3 Sets:

Varied Chin Up x 8-12 (Hold Iso Hold on last rep for as long as possible each set)

*Set 1 = Neutral Grip, Set 2 = Pronated, Set 3 = Supinated

B2) 3 Sets:

Banded Face Pull x 20-30

C1) 4 Sets:

Tempo Wide Grip Push Ups x 8-10

*3-5 seconds down, no pause, up fast, 1 second pause. Add weight if able.

C2) 3 Sets:

Bent Over Single Arm DB Row x 15-20

*Perform without bench or other object to lean against. Brace midline and perform rows.

D) 1 Set:

Barbell Curl @ 30-40% of Body weight x 50 (Upper Body Challenge)

*Perform with as few rest breaks as possible, only rest 15-20 seconds each time you break.

Optional Conditioning Sub

(If you’d like to get a little more breathe piece for today perform the follow as a sub for parts B1 and C1)

AMRAP in 10 Minutes:

Odd Rounds:

3 Strict Pull Ups (Change grip each round)

6 Wide Grip Push Up

9 Air Squats

Even Rounds:

3 Double DB Sumo Deadlift High Pull

5 Double DB Hang Power Clean

7 Double DB Shoulder to Overhead

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