Thursday 131031 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:3 Sets:

:15 Jumping Jacks
:15 Squats
:15 Mountain Climber
:15 Jump Squat

Then

3 Sets:

:15 Plank
:15 Superman
:15 Side Plank – L
:15 Side Plank – R

Strength:

3 Sets:

Bent Over Barbell Row x 6-8 @2111 (2 sec down, 1 sec pause, 1 sec up, 1 sec pause)
Hip Ext. x 10-15

Skill:

WOD:

5 Rds For Time:

9 Over Box Jump
15 KB Swing
21 Double Unders

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets: :15 Jumping Jacks :15 Squats :15 Mountain Climber :15 Jump Squat Then 3 Sets: :15 Plank :15 Superman :15 Side Plank – L :15 Side Plank – R Strength: 3 Sets: Bent Over Barbell Row x 6-8 @2111 (2 sec down, 1 sec pause, 1 sec up, 1 sec pause) Hip Ext. x 10-15 Skill:
WOD:
5 Rds For Time: 9 Over Box Jump 24/20 15 KB Swing 55/35 21 Double Unders	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