Saturday 141122 – Surge Athletics

Schedule Reminder: Do to the Turkey Challenge at MBS Functional Fitness, there is one class available today (8:30).

Surge Family, come out and root on our awesome athletes at the MBS Turkey Challenge!!!

The Spine Geek team of Joseph Arvay, Zach Sanner, Holly Dolphin and Audrey Abel WOD 1: 8:30 AM WOD 2: 1:00 PM

The Surge Elite Performance & Fitness team of Mary Willms White, Carlye Elstun, Lance Chabarria and Glendon Bautista WOD 1: 9:42 AM WOD 2: 2:12 PM

AND OUR AWESOME MEN PRO ATHLETE J.D. White WOD 1: 11:38 AM WOD 2: 3:42 PM

there will be a fun Floater WOD, that each team/athlete will decide.

This is one of the best crossfit competitions in our area & will have over 400 athletes competing so COME ON OUT AND CHEER OUR SURGE ATHLETES!!!!

Thank you William.

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

2 Sets:

Weighted Sit ups x 10
L-Sit x 20-30 sec
Side Plank Elbow Touch x 10 ea
Suitcase Carries 15 yards and back each side

Skill:

WOD:

A) 15-12-9

Deadlift
Toe to Bar/Sit Up
Push Ups

At the 15 Minute Mark Perform:

B) AMRAP in 5 Minutes:

5-1 Hang Power Clean
1-5 Pull Ups

*Rd 1 = 5 Hang Power Cleans, 1 Strict Pull Ups + 2 Kipping Pull Ups. Rd 2 = 4 Hang Power Cleans, 2 Strict Pull Ups + 4 Kipping Pull Ups, Rd 3 = 3 Hang Power Cleans, 3 Strict Pull Ups + 6 Kipping Pull Ups. This will continue until 1 Hang Power Clean and 5 Strict Pull Ups + 10 Kipping Pull Ups. If the athlete complete is with time still remaining, they will begin from the beginning.

At The 30 Minute Mark Perform:

C) With a Partner Perform AMRAP in 4 Minutes:

30 yrds Sled Ups

*Partners Alternate Rds

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Dynamic Warm Up Strength: 2 Sets: Weighted Sit ups x 10 L-Sit x 20-30 sec Side Plank Elbow Touch x 10 ea Suitcase Carries 15 yards and back each side Skill:
WOD:
A) 15-12-9 Deadlift 225/155 Toe to Bar Handstand Push Up At the 15 Minute Mark Perform: B) AMRAP in 5 Minutes: 5-1 Hang Power Clean 155/105 1-5 Strict Pull Up + x2 Kipping Pull Up Rd 1 = 5 Hang Power Cleans, 1 Strict Pull Ups + 2 Kipping Pull Ups. Rd 2 = 4 Hang Power Cleans, 2 Strict Pull Ups + 4 Kipping Pull Ups, Rd 3 = 3 Hang Power Cleans, 3 Strict Pull Ups + 6 Kipping Pull Ups. This will continue until 1 Hang Power Clean and 5 Strict Pull Ups + 10 Kipping Pull Ups. If the athlete complete is with time still remaining, they will begin from the beginning. At The 30 Minute Mark Perform: C) With a Partner Perform AMRAP in 4 Minutes: 30 yrds Sled Ups Partners Alternate Rds
Additional:
10 Minutes Mobility

Competition