Tuesday 130716 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

3 Sets:

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

Strength:

Skill:

Handstand Push Up Work

Push-up
Tripod
Headstand
Headstand Balance
Headstand Balance Kip to Plank
HSPU Hold Against Wall
HSPU (Negative)
Kipping HSPU

WOD:

3 Rds For Total Reps:

1 Minute Burpee
1 Minute Box Jump Over
1 Minute KB Swing
1 Minute Rest

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets: :15 Seconds Jumping Jacks :15 Seconds Air Squats :15 Seconds Mountain Climber :15 Jump Squat Strength: Skill: Handstand Push Up Work Push-up Tripod Headstand Headstand Balance Headstand Balance Kip to Plank HSPU Hold Against Wall HSPU (Negative) Kipping HSPU
WOD:
3 Rds For Total Reps: 1 Minute Burpee 1 Minute Box Jump Over 1 Minute KB Swing 1 Minute 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:3 Rds NFT:

Muscle-Ups x 3-6
Nose-to-Wall Handstand Hold x 60-90 seconds
L-Sit x 30-60 seconds

Strength:

A) 3 Sets:

Jerk Balance x 3

B) Jerk

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

*Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load. (THIS IS NOT A TIME TO MAX OUT)

Skill:

WOD:

3 sets for max reps of:

30 seconds of Handstand Push-Ups
30 seconds of Rest

Followed immediately by…

3 Sets for max reps of:

30 seconds of Stationary Dips
30 seconds of Rest

Followed immediately by…

3 Sets for max reps of:

30 seconds of Push-Ups
30 seconds of Rest

Additional:

10 Minutes Mobility