Thursday 140424 – Surge Athletics

Schedule Reminder: Nutrition Seminar tonight at 6:15 pm, therefore the 6:15 pm class will be cancelled.

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:

Skill:

WOD:

4 Sets Each: (EMOM)

Minute 1: Row 12-15 Calories
Minute 2: 20 Box Jumps 24/20
Minute 3: 20 Sumo Deadlift High Pulls 75/55
Minute 4: 20 Wall Balls 20/14
Minute 5: Rest

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: Skill:
WOD:
4 Sets Each: (EMOM) Minute 1: Row 12-15 Calories Minute 2: 20 Box Jumps 24/20 Minute 3: 20 Sumo Deadlift High Pulls 75/55 Minute 4: 20 Wall Balls 20/14 Minute 5: Rest	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