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Saturday, March 27, 2021


Saturday, March 27, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

A) With a Partner Perform

600m Run or 750m Row or 1.25 mile Bike

42 Incline Bench Press (Partner Holds Top Ring/Stationary Dip Support or Tall Plank

84 Russian KB Swing (Partner Holds Parallette L-Sit)

400m Run or 500m Row or 1 Mile Bike

30 Incline Bench Press (Partner Holds)

60 Russian KB Swing (Partner Holds)

200m Run or 250m Row or .5 mile bike

18 Incline Bench Press (Partner Holds)

36 Russian KB Swing (Partner Holds)

3 Sets:

Tempo Barbell Bulgarian Split Squat x 3 each (4 seconds down, 0 pause, 1 second up, 1 second pause)

*If unable to properly perform Bulgarian Split Squat, sub Split Squat.

A2) 1 Set:

Tempo Split Squat @1111 x Max Reps Each (Both feet on floor, focus on keeping hips square)

*If you were able to perform 25+ Reps, use external load (DB, Weight Vest, ect.)

B) 3 Sets:

Shoulders Elevated Hip Thrusts x 6-8 (Upper Back on Bench or Medball) x 8-10

Cossack Squat x 8-10 each (weighted if able to)

Hip Extension x 30 Seconds @ 1111

Barbell Curls x 20

Banded Triceps Extension x 20

*Goal to increase weight from last week.

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