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Friday, April 23, 2021


Friday, April 23, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

A ) Upper Body Power Development

Option 1: Plyo Push Up Variation: (Perform 5-8 Sets of 3-5 Reps:)

Plyo Push Up

Clapping Push Up

Plyo Push Up to Box

Traveling Plyo Push Up

*If you’re unable to perform from the floor, perform elevated off bench or bar on rack.

Option 2: Medball Throw Variations (Perform 5-8 Sets of 3-5 Reps, use 4-14 pound ball)

Standing Medball Chest Pass

Kneeling Medball Chest Pass

Bent Over Medball Chest Pass

Squat Medball Chest Toss

Shotput Medball Toss

B1) 3 Sets:

Weighted Pronated/Supinated Grip Pull Ups x 3-5

B2) 3 Sets:

Banded/Cable Straight Arm Pull Downs x 20

C1) 3 Sets:

Incline DB Fly w/Internal rotation x 6-10

C2) 3 Sets:

Bent Over Cross Banded/Cable Lateral Raise x 12-20

D) 1 Set:

AMRAP in 4 Minutes Push Up Variation (Upper Body Challenge)

*Perform AMRAP for any push up variation of your choice. Focus on quality reps and keep rest to short time periods. Track the number of reps, and try to bet it each week.

E) Optional Conditioning:

3-4 Sets: (EMOM)

Minute 1 = 45 Seconds Alternating Single Arm DB Snatch or KB Swing

Minute 2 = 45 Seconds Battle Rope (Every 15 Seconds Change Variation)

Minute 3 = 1 Minute Bike

Minute 4 = Rest

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