30
Mar
Tuesday, March 30, 2021
CrossFit Surge – Surge Muscle
Metcon (No Measure)
A1) In 4-6 Sets:
Build to today’s Heavy 3-5 RM of Tempo Partial Barbell Bench Variation @ 21×1
*Variations of floor press, Board/Foam Roller Press, and Rack Lockouts
A2) 1 Set:
After you complete your heaviest set. Drop weight 10% and perform an AMRAP at this weight.
B1) 3 Sets:
Seated DB Arnold Press x Build to 8-10 RM
B2) 1 Set:
Take 60% of heaviest weight used in B1 and perform x 50
C1) 3 Sets:
Prone Plate or DB Row Iso Hold x 30-60 Seconds
*Lay face down on a flat bench and perform iso row hold
C2) 3 Sets:
Prone DB Row x 15-20
C3) 3 Sets:
DB Bent Over Lateral Raises x 15-20
D) 1 Sets:
Triceps Pushdown or Extension Variation x 100-150
*Perform Set non-stop with a rest-pause protocol, only resting 15-20 seconds when needed