Tuesday 130709 – Surge Athletics

Reminder: Nutrition Seminar this Thursday 6:15 pm. Please remember to RSVP by email to myself or Courtney before Wednesday. This Seminar is going to focus mainly on the Zone Diet, and there will be a handout for everyone which is why it’s important that your RSVP.

Essentials

Strength/Skill:

Warm up:

Partner Medball Sit Up Tosses x 50ea

Strength:

4 Sets:

Double KB Front Rack Walking Lunges x 8-10ea
Rest 30 Seconds
Supine Row x 10-12@2111
Rest 30 Seconds
Plank Hold x 30-45 Seconds

Skill:

WOD:

AMRAP in 10 Minutes:

5 Push Up
10 Goblet Squat
15 KB Swings

Additional:

10 Minutes Shoulder Mobility

Performance

Strength/Skill:
Warm Up: Partner Medball Sit Up Tosses x 50ea Strength: 4 Sets: Double KB Front Rack Walking Lunges x 8-10ea Single Arm Bent Over Row x 10-12ea Skill:
WOD:
4 Sets Each For Time: 10 Burpees 15 KB Swings 70/55 30 Double Unders Rest 90 Seconds	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 Shoulder Mobility

Competition

Strength/Skill:

Warm up:3 Sets NFT:

Chest-to-Bar Pull-Ups x 10-12 reps (working on smooth, efficient rhythm and mechanics)
Nose-to-Wall Handstand Hold x 60-90 seconds
Skin the Cat x 3-5 reps

Strength:

A) Jerk (Every 2 Minutes)

Set 1 – 3 reps @ 60%
Set 2 – 2 reps @ 70%
Set 3 – 2 reps @ 80%
Sets 4-8 – 1 rep @ 90+%

B)3 Sets:

Behind the Neck Push Press x 3-4

Skill:

WOD:

AMRAP in 5 Minutes:

5 Burpee
1 Muscle Up + 5 Ring Dips (If you don’t have Muscle Up perform dips from floor)

Additional:

10 Minutes Shoulder Mobility