16
Mar
Tuesday, March 16, 2021
CrossFit Surge – Surge Muscle
Metcon (No Measure)
Upper Body Bias
A1) In 4-6 Sets:
Build to today’s Heavy 5-7 RM of Tempo 1 ¼ DB Bench @3111(3 seconds down, 3 pause, 1 second up, 1 second pause)
A2) 1 Set:
After you complete your heaviest set. Drop weight 10% and perform an AMRAP at this weight. Perform Regular DB Bench not 1 ¼ and NO tempo.
B) 3 Sets:
Tempo Push Up or Dip Variation @2111 x 10-20 (2 seconds down, 2 pause, 1 second up, 1 second pause)
Banded Pull a Parts x 15-20
C1) 3 Sets:
Horizontal Pull Variation x 10-12
C2) 3 Sets:
Prone Iso Hold Y-W-T’s x 10-20 Seconds (Face down on bench or floor)
*No weight
D1) 3 Sets:
Iso-Dynamic DB Lateral Raise x 8-10 ea.
D2) 3 Sets:
Biceps Curl Variation x 10-12