Thursday 130829 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

AMRAP in 4 Minutes:

Double Under x 20-30
Walking Lunges x 10 steps
Plank Hold x 20 Sec

Strength:

5 Sets:

Tempo Deadlift x 5 @ 30X1 (3 Sec down, 0 pause, fast up, 1 Sec pause)

Skill:

WOD:

21-15-9 For Time:

Deadlift
400m Run between Sets

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: AMRAP in 4 Minutes: Double Unders x 20-30 Walking Lunges x 10 steps Hanging L-Sit x 15-20 Seconds Strength: 5 Sets: Tempo Deadlift x 5 @ 30X1 (3 Sec down, 0 pause, fast up, 1 Sec pause) Skill:
WOD:
21-15-9 For Time: Deadlift 225/155 400m Run between Sets	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:

Strength:

Skill:

WOD:

Recovery Day
A) Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:

10 Minutes Mobility