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Friday, April 2, 2021

2
Apr

Friday, April 2, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

A) 3 Sets:

DB Close Grip Flat Bench w/pause x 6

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

https://www.youtube.com/watch?v=cefsgoFQNNA

B1) 3 Sets:

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

*Set 1 = Supinated, Set 2 = Mixed RT/LT, Set 3 = Mixed LT/RT

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:

Incline DB Row x 15-20

*Perform with chest against bench

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.

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