Wednesday 130717 – Surge Athletics

With consistency and dedication anything is attainable. These video’s are great examples of both consistency and dedication.

This is Lindsey Valenzuela in 2009.

This is Lindsey Valenzuela in 2013!!!

Essentials

Strength/Skill:

Warm Up:

With a Partner Perform 3 Rds NFT:

Sit Ups x 10
Medball Sit Up Tosses x 10 ea
Knee to Elbow x 10

Strength:

3 Sets:

Close Grip Bench Press (Width of Shoulder to Overhead) x 6-8 @21X1
KB RDL x 6-8@3111

Skill:

WOD:

6 Sets For Time:

200m Run
10-15 Box Jump
10-15 Wall Ball
Rest 60 Seconds

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: With a Partner Perform 3 Rds NFT: V-Ups x 10 Medball Sit Up Tosses x 10 ea Toe To Bar x 10 Strength: 3 Sets: Close Grip Bench Press (Width of Shoulder to Overhead) x 6-8 @21X1 KB RDL x 6-8@3111 Skill:
Juliet’s B-Day WOD:
10 Rds For Time: 200m Run 15 Box Jump 15 Wall Ball	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

3 Sets:

Incline Bench TYI x 10ea
Muscle Clean x 5
V-Ups x 10-12

Strength:

A) 5 Sets of: (Top Every 2 Minutes)
Hang Clean (Squat) + Front Squat + Clean (squat)

B) 3 Sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes

*Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

Skill:

WOD:

For time:

500 meter row
30 Toe to Bar
50 Double Unders
20 Toe to Bar
40 Double Unders
10 Toe to Bar
30 Double Unders

Additional:

10 Minutes Mobility