Muscle: Friday, December 21, 2018
CrossFit Surge – Muscle
Pressing Turkish Get Up
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.
DB Pull Complex
3 Sets:
Prone Incline Alternating From Top Bat wing DB Neutral Grip to Supinated Grip Rotational DB Row x 6-8
Prone Incline Full ROM DB Front Raise x 8-10
Prone Incline DB Lateral Raise x 10-12
Prone Incline DB Curl x 8-10
Pressing DB Complex
3 Sets:
Incline DB Press @21×1 x 8-10
Flat Bench Close Grip DB Bench Press @21×1 x 8-10
Low Incline Neutral Grip to Supinated Grip Rotational DB Flys x 12-15