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Friday, April 9, 2021

9
Apr

Friday, April 9, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

A) 2 Sets:

Wall Press Dead Bug x 5 each

Blackburns x 5

Push Up + Scapular Push Up x 5

Banded Face Pulls x 10

1 minute Jump Rope

A) 3 Sets:

DB Close Grip Flat Bench w/pause x 5

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

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

A2) 1 Set:

Flat Bench Banded Plate Pinch Chest Press @2121 x Max Reps (https://www.youtube.com/watch?v=y_Dx9k1ptpo)

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 Triple Threat x 10-12

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:

Landmine Row x 12-15

*T-Row, Horizontal, Single Arm, Double Arm

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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