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Tuesday, March 23, 2021

23
Mar

Tuesday, March 23, 2021

CrossFit Surge – Surge Muscle

Metcon (No Measure)

2 Sets:

Banded YTW x 6 each

Banded Lateral Steps x 10

Scapular Pull Ups x 5

Banded Good Mornings x 10

Supine Ring Row x 5-10

Overhead Medball Slam x 5

A1) In 4-6 Sets:

Build to today’s Heavy 5-7 RM of Tempo 1 ¼ DB Bench @2111(2 seconds down, 1 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 @1111 x 10-20 (1 seconds down, 1 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:

Shoulder Shocker Series x 8 each (seated plate front raise + DB Lateral Raise + Banded Triple Threat)

D2) 3 Sets:

Prone Incline DB Curl x 10-12 (https://www.youtube.com/watch?v=DDpfk-8pZj8)

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