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:
3 Strict Pull Ups (Change grip each round)
6 Wide Grip Push Up
9 Air Squats
3 Double DB Sumo Deadlift High Pull
5 Double DB Hang Power Clean
7 Double DB Shoulder to Overhead