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Tuesday, August 10, 2021

10
Aug

Tuesday, August 10, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 8

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

A1) 5 Sets:

Close Grip Bench Press @ 20×1 x 5 @RPE 5-6 (Bar should be light to moderate weight. Focus on moving the bar with speed)

Band Assisted Plyo Push Ups x 6-8 (https://www.youtube.com/watch?v=KjG5OajcfHc)

*Set grip shoulder width apart. Laying on the bench extend arm straight inline with your shoulders, place hands in that position.

A2) 3 Sets:

Banded Face Pulls x 10

B) AMRAP in 5 Minutes

DB Renegade Row 50/35

C) 4 Sets: EMOM

Minute 1 = 4-8 L-Sit Strict Pull Ups

Minute 2 = 6-8 Stationary Dip

Minute 3 = 6-10 Banded DB Curls

Minute 4 = 15 seconds DB/Plate Circles backwards + 15 seconds DB/Plate Circles Forwards + 20 Seconds Alternating Front/Lateral DB/Plate Raise

(https://www.youtube.com/watch?v=cXASTDdl7gs)

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