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Muscle: Friday, December 14, 2018

14
Dec

Muscle: Friday, December 14, 2018

CrossFit Surge – Muscle

Pressing Turkish Get Up Complex

3 sets:

Turkish get up pressing complex: (1 set = 10-20 total presses each arm)

2-4 single arm kb floor to half kneeling Turkish get up + 2-4 half kneeling single arm kb shoulder press to full turkish get up (standing) + 2-4 single arm kb shoulder press to half kneeling Turkish get up + 2-4 half kneeling single arm kb shoulder press to supine on back + 2-4 single arm kb floor press

Band Pull a Parts x 15-20

*Use a weight you can perform full sequence unbroken.

Pull DB Complex

3 Sets:

Prone Incline Batwing DB Neutral Grip to Supinated Grip Rotational DB Row x 8-10

Prone Incline DB Front Raise x 8-10

Prone Incline DB Lateral Raise x 8-10

Prone Incline DB Curl x 10-12

Horizontal Push Complex

3 Sets:

Incline DB Press @21×1 x 10-12

Flat Bench Close Grip DB Bench Press @21×1 x 10-12

Low Incline Neutral Grip to Supinated Grip Rotational DB Flys x 10-12

Metcon (Time)

For Time:

30 DB Man Makers 50/35

*Every 90 Seconds including 0:00 Perform 10 Slam Balls

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