Wednesday 140219 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD:

5 sets of:

DB Walking Lunges x 20 steps @ 1010 (weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Push-Ups x 15-20 @ 20X1
Rest 45 seconds
Supine Rows x 8-10 @ 2111
Rest 45 seconds
Toes to Bar x 10-12
Rest 45 seconds

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: Skill:
WOD:
5 sets of: DB Walking Lunges x 20 steps @ 1010 (weights should be heavy – a challenge to finish all 20 steps) Rest 45 seconds Push-Ups x 15-20 @ 20X1 Rest 45 seconds Supine Rows x 8-10 @ 2111 Rest 45 seconds Toes to Bar x 10-12 Rest 45 seconds	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:

Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2:30)
Deadlift

Set 1 – 8 reps @ 55% of 1-RM
Set 2 – 6 reps @ 65%
Set 3 – 4 reps @ 75%
Set 4 – 2 rep @ 85%
Set 5 – 1 rep @ 95%
Set 6 – 2-3 reps @ 100+

*This is the last day of our deadlift cycle. Your goal is to hit 2-3 reps at 100% of the 1-RM you chose to use. Go hard, but be safe…do not allow mechanical failure just to prove your grit.

B) 3 Sets NFT:

Weighted Hip Extensions x 8 reps @ 2012
Rest 90 Seconds
Chinese Plank x 45-60 seconds
Rest 90 Seconds

Skill:

WOD:

10 Minute Row For Meters (Perform at 80-85% DO NOT GO ALL OUT)

Additional:

10 Minutes Mobility