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Friday, July 9, 2021

9
Jul

Friday, July 9, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

A) 4 Sets: (Every 3:30)

Back Squat @20X1 x 8-8-8-8

*Goal is to move the bar with intention and speed. Load the bar with 55-65% of 1RM Back Squat. Control your decent and explode back up with maximum force.

B1) 3 Sets

DB Curtsy Lunge

x 4-6 ea.

B2) 3 Sets:

2 Wt. Strict Pull Ups + 4 Strict Chest to Bar Pull Ups + 6 Strict Pull Ups

*Goal is to perform the sequence 1 exercise into the next. If you need to add assistance do so. If you don’t have unassisted pull up YET, perform:

2 Assisted strict pull Ups + 4 Jumping Pull Up to 3 seconds eccentric pull up + 6 Supine Ring Row

C1) 3 Sets:

Single Leg GHD Hip Extension x 4-6 each or 8-12 Double

*If not GHD perform 4-6 single leg RDL

C2) 3 Sets:

1/2 Kneeling DB Arnold Press x 4-6 each

C3) 3 Sets:

Seated Banded Abduction x 20 (https://www.youtube.com/watch?v=g1JQHglmM9U)

D) 3 Sets:

24/18 Calorie Row/Bike (Increase pace each set)

18 Russian KB Swing

12 Heels Elevated Goblet Squat @ 20×1

100 ft. Single KB Front Rack Carry (50/50)

Rest 2 Minutes

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