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Tuesday, August 17, 2021


Tuesday, August 17, 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 (

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 @ 30×1 x 3-3-2-2-1-1 (Goal to build to today’s 1RM)

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

A2) 3 Sets:

Band Pull a Parts x 20

B1) 3 Sets:

Tall Kneeling Filly Press x 4-6 each (

B2) 3 Sets:

12 Supine Ring Row w/1 second pause at chest

B3) 3 Sets:

16 DB Renegade Row (8/8)

B4) 3 Sets:

30 Seconds Side Plank Hip Crunches Each

C) 3 Sets:

1 Minute Double Unders

25′ Forward Quadruped Bear Crawl

20 Pull Ups (You may perform kipping, if you’re performing strict and 20 is a big number. Adjust volume accordingly so you can finish in no more then 3-4 sets)

25′ Backwards Quadruped Bear Crawl

10 Alternating Supinated/Hammer Curl (20 total curls)

30 Seconds Burpee

Rest 2 Minutes

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