Thursday 131003 – Surge Athletics

Schedule Reminder: The Thursday’s 6:15 Strength Class will be starting tonight, there are still a couple spots available so if you want to sign up do so. The 6:15 Functional Fitness Class will also be available during this time, so just to clarify it’s NOT CANCELLED.

Essentials

Strength/Skill:

Warm Up:

Partner Sled Push Relay

Strength:

3 Sets:

High Box Jump x 1.1.1.1.1 (Rest 5-10 seconds between singles)
Nose to Wall Handstand Hold x 20-45 Secons

Skill:

WOD:

21-15-9 For Time:

Back Squat
Box Jump

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Partner Sled Push Relay Strength: 3 Sets: Depth Jump x 5 Nose to Wall Handstand Hold x 30-45 Seconds Skill:
WOD:
21-15-9 For Time: Back Squat 225/155 Box Jump 30/24	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