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Friday, March 26, 2021


Friday, March 26, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

A) 3 Sets:

Tempo Incline DB Press x 4 (4 seconds down, 0 second pause, 1 second up, 1 second pause)

*Perform 1-3 warm up sets before your first set. Goal to increase 5-10# from last week.

B) 1 Set For Time: (Upper Body Challenge)

Incline DB Press x 50 @60% of heaviest weight used for A.

C1) 3 Sets:

Pull Ups x 8-10

Set 1 Perform Pronated

Set 2 Perform Mixed Rt/Lt

Set 3 Perform Mixed Lt/Rt

C2) 3 Sets:

Tempo Incline DB Y Hold x 8 (With Chest against incline bench perform DB Y Raise, hold a the top of 5 Seconds, lower slowly for 1 rep)

C3) 3 Sets:

DB/KB Upright Row x 8-10 (DB/KB in each hand)

D) 1 Set:

Barbell Curl x 100

E) 1 Set:

Banded or Cable Triceps Extension x 100

*Complete sections D and E in a slow controlled manner, try to perform the 100 reps in 4 sets or less with minimal rest.

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