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