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.