Thursday 130808 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

3 Rds NFT:

Banded Lateral Step x 10 ea
Band Pull a Parts x 10

Strength:

3 Sets:

Shoulder Press x 4-6 @21X1
Wt. Hip Bridge x 8-10 @2111

Skill:

WOD:

In Teams of 4 Perform The Following For Time:

20 Calorie Row
30 Burpee Plate Jump
40 Hang Power Clean 115/85
50 Toe To Ring
300m Farmers Carry (AHAP)

*This is Performed in a gauntlet style. Partner A rows 20 cal, then moves on to 30 Burpee plate jumps, Partner B then begins to row. Once partner A finishes burpees they will move onto 40 hang power cleans, as partner B finishes rowing they will move to burpee and then partner C will begin rowing. This will continue all the way through partner D. Athletes will not be able move to the next station unless the athlete in front of them is finished.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 3 Rds NFT: Banded Lateral Step x 10 ea Band Pull a Parts x 10 Strength: 3 Sets: Shoulder Press x 4-6 @21X1 Wt. Hip Bridge x 8-10 @2111 Skill:
WOD:
In Teams of 4 Perform The Following For Time: 20 Calorie Row 30 Burpee Plate Jump 40 Hang Power Clean 115/85 50 Toe To Ring 300m Farmers Carry (AHAP) *This is Performed in a gauntlet style. Partner A rows 20 cal, then moves on to 30 Burpee plate jumps, Partner B then begins to row. Once partner A finishes burpees they will move onto 40 hang power cleans, as partner B finishes rowing they will move to burpee and then partner C will begin rowing. This will continue all the way through partner D. Athletes will not be able move to the next station unless the athlete in front of them is finished.	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