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Monday, April 12, 2021


Monday, April 12, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

A) Mini Band/Banded Shoulder Series

10 Banded Lateral Steps (Each)

10 Supinated Grip Band Pull a Parts

10 Steps Banded Monster Walk Forward/Backwards (Each)

10 Supinated Grip Diagonal Band Pull a Parts

10 Banded Glute Bridges (Just below knee)

10 Supinated Grip Elbows by side external Rotation

10 Single Leg Banded Glute Bridges (Each)

10 Overhead Band Pull a Parts

10 Banded Bird Dogs

10 Banded Pass Through

10 Banded Squats

B1) In 6 Sets:

Build to Today’s Heavy 4-6 RM Partial Range Barbell Deadlift Variation (NO Touch n GO)

*Variations of Deadlifts include Conventional or Sumo deadlifts from mats, blocks, rack pulls, etc.

B2) 1 Set:

After you complete your heaviest set. Drop weight 10% and perform an AMRAP at this weight.

C1) 3 Sets:

Romanian Deadlift (RDL) Variation or Back/Hip Extension Variation x 10-12

C2) 3 Sets

Alternating DB/KB Step Back Lunge AMRAP x 90 Seconds (Use heaviest weight possible that allows you to perform for entire time)

C3) 3 Sets:

Pull Up/Chin Up Variation x 8-12

D1) 3 Sets:

Side Lying DB External Rotation x 15 ea. (

D2) 3 Sets:

Core Variation x 20-25

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