Thursday 131212 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squat
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

Skill:

Jimmy’s B-Day WOD:

For Time:

20 Wall ball
20 Sit-ups
20 Box jump Overs, 24/20
20 Push-ups
20 Double-unders
20 Dumdbell Thrusters, 35/25
20 Pull-ups
20 DB Step Ups 35/25
20 Kettlebell swings, 55/35
20 DB Push press 35/25
20 Ring Dips
20 KB Sumo deadlift high pull 55/35
20 Burpees
20 sit-ups
20 Walking Lunge
20 Deadlift 135/95
20 Knees to elbows
20 Goblet Squat 55/35

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: :15 Jumping Jack :15 Squat :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill:
Jimmy’s B-Day WOD:
For Time: 20 Wall ball 20 Sit-ups 20 Box jump Overs, 24/20 20 Push-ups 20 Double-unders 20 Dumdbell Thrusters, 35/25 20 Pull-ups 20 DB Step Ups 20 Kettlebell swings, 55/35 20 DB Push press 35/25 20 Ring Dips 20 KB Sumo deadlift high pull 55/35 20 Burpees 20 sit-ups 20 Walking lunge steps 20 Deadlift 135/95 20 Knees to elbows 20 Goblet Squat 55/35	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