Monday 140922 – Surge Athletics

First thanks to everyone who came out and supported our amazing Surge Family members as they competed this weekend. We had an amazing weekend not just here in Colorado but in Wyoming as well. Juliet rocked the Functional Fitness Frontier Masters Championships by taking 1st place. Joe, William and Chip all did amazing competing in the Front Range Functional Fitness Masters Championships as they all finished in the top 10 in their age categories. As coaches we couldn’t be more proud of this group of athletes. We can still remember the first time we coached these athletes at a Functional Fitness Competition. They have grown and so much as Functional Fitness athletes since that first competition. Thank you all for your incredible dedication and consistency, all your hard work shows!!!

Essentials

Strength/Skill:

Warm up:

Snatch Pull x 3
Snatch High Pull x 3
Muscle Snatch x 3
Feet Transfer x 2″, 4″, 6″
Drop Snatch x 3
Heaving Snatch Balance x 3
Sotts Press x 3
Duck Walk x 5 Forward/Backward
Overhead Squat x 3
High Hang Snatch x 3

Strength:

10 Sets: (Every 90 Seconds)

High Hang Power Snatch + Hang Power Snatch + Overhead Squat

Skill:

WOD:

21-15-9 For Time:

Overhead Squat
Sit Up x 2 (42-30-18)

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Duck Walk x 5 Forward/Backward Overhead Squat x 3 High Hang Snatch x 3 Strength: A) 5 Sets: (Every 90 Seconds) Snatch Balance x 1 Build over the course of the six sets to your heaviest drop snatch. B) 8 Sets: (Every 90 Seconds) High Hang Snatch + Snatch @ 65-75% of 1-RM Snatch Skill:
WOD:
21-15-9 For Time: Overhead Squat 115/80 Toe to Bar
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Snatch Pull x 3
Snatch High Pull x 3
Muscle Snatch x 3
Feet Transfer x 2″, 4″, 6″
Drop Snatch x 3
Heaving Snatch Balance x 3
Sotts Press x 3
Duck Walk x 5 Forward/Backward
Overhead Squat x 3
High Hang Snatch x 3

Strength:

A) 6 Sets: (Every 90 Seconds)

Drop Snatch x 1

Build over the course of the six sets to your heaviest drop snatch.

B) 8 Sets: (Every 90 Seconds)

High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

C) 8 Sets: (Every 2:30)

Back Squat

Set 1 – 6 reps @ 65% of 1-RM
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 6 reps @ 75%
Set 5 – 4 reps @ 85%
Set 6 – 2 reps @ 95%
Set 7 – 3-4 reps @ 90%
Set 8 – 3-4 reps @ 90%

Skill:

WOD

3 Rds For Time:

12 Toes to Bar
12/9 Strict Handstand Push Ups
6 Overhead Squats 185/125

Additional:

10 Minutes Mobility