Monday 131014 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:AMRAP in 5 Minutes:

30 Double Unders
5 Pull Up
7 Burpee
9 Squats

Strength:

Skill:

WOD:

A) For Intensity/Horsepower:

30 Deadlift (Choose Load)

B) For Intensity/Horsepower:

30 Bench Press (Choose Load)C) For Time:

1 Mile Run

*For parts A & B the score will be scored by intensity/horepower. Meaning Load times Distance divided by time. For example if an athlete deadlifts 225# x 30 Reps for a total of 6750 Lbs, and they move the bar 2.5 ft a time of 25 seconds. The equation with conversions to watts would be:

(6750 lbs x .454 kg) x 9.81 Gravitational Constant (2.5 ft x .3048 meters)/25 seconds. Which equals 3064.5 kg * 9.81 * .762 meters = 22907.811/25 seconds = 916.31 Watts. Then divide 916.31 watts by 746 = 1.22 Horespower

1 LB = .454 Kg, 1 Ft = .3048 Meters, 1 Watt = 746 Watts

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:AMRAP in 5 Minutes: 30 Double Unders 5 Pull Up 7 Burpee 9 Squats Strength: Skill:
Linh’s B-Day WOD:
A) For Intensity/Horsepower: 30 Deadlift (Choose Load) B) For Intensity/Horsepower: 30 Bench Press (Choose Load) C) For Time: 1 Mile Run For parts A & B the score will be scored by intensity/horepower. Meaning Load times Distance divided by time. For example if an athlete deadlifts 225# x 30 Reps for a total of 6750 Lbs, and they move the bar 2.5 ft a time of 25 seconds. The equation with conversions to watts would be: (6750 lbs x .454 kg) x 9.81 Gravitational Constant (2.5 ft x .3048 meters)/25 seconds. Which equals 3064.5 kg 9.81 * .762 meters = 22907.811/25 seconds = 916.31 Watts. Then divide 916.31 watts by 746 = 1.22 Horespower 1 LB = .454 Kg, 1 Ft = .3048 Meters, 1 Watt = 746 Watts	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:2 sets of:

50 Double-Unders
10 Toes to Bar
10/6 Muscle-Ups

Strength:

A) 6 Sets: (Every 2 Minutes)

Halting Snatch-Grip Deadlift + Hang Snatch + Snatch

B) 3 Sets:

Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021 (use straps if you have them)
Rest 60-90 seconds
Strict Handstand Push-Ups x Max Reps (unbroken)
Rest 60-90 seconds

Skill:

WOD:

EMOM for 12 minutes:

Even Minutes – Weighted Stationary Dips x 6-8 reps @ 2011
Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

Additional:

OPTIONAL A.M./Additional Session:
A) Easy 1-Mile Warm-Up RunB) Barefoot Running on Infield Grass
4 sets:

100 Yard Accelerations

(Perform these barefoot on grass if possible – starting at roughly 60%, build every 10-15 yards until you reach 90%, and then slowly begin to taper back down in the last 30-40 yards)
Rest 90 seconds

C) 6 sets:

Run 200 Meters @ 80-85%

Rest 90 seconds