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Tuesday, August 31, 2021

31
Aug

Tuesday, August 31, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

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 6

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B1) 4 Sets

Bench Press x 3-3-3-Max Reps (3+)

Set 1 = 55%

Set 2 = 65%

Set 3 = 75%

Set 4 = 85%

B2) 4 Sets

Low Incline Single Arm DB Incline Press x 10 ea

B3) 4 Sets

Banded Face Pulls x 10-15

C1) 3 Sets

Prone Flat Bench Barbell Row x 5 (Heavy)

C2) 3 Sets

Single Arm DB Bent Over Row x 10 each

C3) 3 Sets

Head Suppoerted Bent Over DB Lateral Raise x 20

D) 4 Sets:

Sets 1&3:

AMRAP in 2 Minutes:

6 Supine Row

4 Burpee

Sets 2&4:

AMRAP in 2 Minutes:

6 KB Swing

4 Ring Push Ups

Rest 1 minute between sets

E) 2 sets

30 Yard Iso Plate Biceps Curl Walk

30 Seconds DB Biceps Curl

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