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Friday, October 8, 2021

8
Oct

Friday, October 8, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Reps)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Hand to Hand Russian KB Swings x 10

Tempo Goblet Squat @3211 x 5

Alternating Reverse V-Up + Reverse Knee to Elbow x 10

B1) 4 Sets:

Deadlift x 5-5-3-Max Reps (1+)

Set 1 = 65%

Set 2 = 75%

Set 3 = 85%

Set 4 = 95% (Should be a weight you can perform at least 3 reps with)

B2) 4 Sets:

Single Arm Crossbody 1 1/4 DB RDL x 10-8-6-4 each (use assistance for balance. The goal with this is to allow for heavier load and for balance not to be limiting factor)

C1) 3 Sets:

1 1/4 Bulgarian Split Squat @2111 x 5 each

C2) 3 Sets:

Wt. Single Leg Hip Extension @3112 x 8-12 or Staggered Stance Good Mornings @3111 x 6-12 each

C3) 3 Sets:

Side Plank Crunch w/3-5 Second hold at top of each rep x 8-12 each

D) 3 Sets:

1 Minute Barbell Hip Thrusts

Rest 30 Seconds

1 Minute Alternating DB Curtsy Lunge

Rest 30 Seconds

1 Minute Wt. Sit Ups

Rest 1 Minute

*Goal is to use a weight that will allow you to accumulate reps throughout the entire minute.

E) 1 Set

50 Standing Deficit DB Calf Raise

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