Thursday 140403 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

3 Sets:

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

3 Sets:

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

Strength:

4 Sets: (Every 90 Seconds)

Sumo Deadlift x 5

Skill:

WOD:

Score Total Reps After First Movement of Each Station3 Minutes Each Station 1 Minute Rest

1. 30 Russian Kettlebell Swings 70/53 Max Sit Ups
2. 30 Box Jumps 24/20 Max Supine Row
3. 30 Deadlifts 135/95 Max Lateral Bar Hops (over and back = 1)
4. 30 Calorie Row Max Burpees

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 4 Sets: (Every 90 Seconds) Sumo Deadlift x 5 Skill:
WOD:
Score Total Reps After First Movement of Each Station3 Minutes Each Station 1 Minute Rest 1. 30 Russian Kettlebell Swings 70/53 Max Ring Push Ups 2. 30 Box Jumps 24/20 Max Supine Row 3. 30 Deadlifts 135/95 Max Lateral Bar Hops (over and back = 1) 4. 30 Calorie Row Max Burpees	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