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Tuesday, September 14, 2021

14
Sep

Tuesday, September 14, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

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

(RECHARGE WEEK)

B1) 4 Sets

Bench Press x 5-5-5-5 @40-60%

B2) 4 Sets

Clapping Push Ups or Band assisted plyo push ups x 5

B3) 4 Sets

Banded Face Pulls x 10-15

C1) 3 Sets

Single Arm DB Row x 8 each

C2) 3 Sets

Supine Ring Row x 8

C3) 3 Sets

Banded Front Raise + Band Pull a Parts x 8-10

D) For Time:

500m Row

40 Pull Ups (If performing strict perform 20 reps)

30 Alternating Single Leg V-Ups

20 Push Up + Burpee

30 Alternating Single Leg V-Up

40 Pull Ups

500m Row

E) 1 Set

50 Banded Curls

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