Saturday 131116 – Surge Athletics

Come out to Functional Fitness Roots and help support our Surge Elite Performance & Fitness Family. CF Roots is hosting a Olympic Lifting Meet and we have 5 lifters competing (Jason, Adam, Trever, Lance, Brandon). The Men’s Flight will begin at 1:00 pm. Roots is located at 2406 30th St. Boulder CO. 80301.

2406 30th Street
Boulder, CO 80301

Essentials

Strength/Skill:

Warm Up:

Ankle Mobility

Strength:

3 Sets:

MB Sit Up Tosses x 20
Wt. Push up x 8-12
DB/KB RDL x 8-10

Skill:

WOD:

In Teams of 2 Complete 4 Rds For Max Reps:

1 Minute DB Burpee Box Step Over 20″
1 Minute DB Renegade Row
1 Minute DB Lunge
1 Minute DB Push Up

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Ankle Mobility Strength: 3 Sets: MB Sit Up Tosses x 20 Wt. Push up x 8-12 DB/KB RDL x 8-10 Skill:
WOD:
In Teams of 2 Complete 4 Rds For Max Reps: 1 Minute DB Burpee Box Step Over 20″ 1 Minute DB Renegade Row 1 Minute DB Lunge 1 Minute DB Push Up	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:

Ankle Mobility

Strength:

Skill:

WOD:

A) 3 Sets Each For Times:(Every 3:30)

15 Chest-to-Bar Pull-Ups
50 Double-Unders

B) AMRAP in 20 Minutes:

“Big Nate”

4 Muscle-Ups
8 Handstand Push-Ups
16 Kettlebell Swings 70/55

C) 3 attempts:

L-Sit x Max Hold

Rest as needed

Additional:

Mobility