Tuesday 130723 – Surge Athletics

Quick announcement to all athletes: Please do your absolute best to maintain a sense of urgency during class. We’re lucky to have help this week from all the coaches, but remember that they have other jobs as well and need to be out of the gym in a timely manner. Therefore do your best to get everything set up, and ready to go before class, and please don’t lolly gag so they can get out when they need to. Thank you everyone.

Newest member of the Surge Elite Performance & Fitness Family. Carsyn Lee Mericle, born 7/21/13 at 3:06 pm. She was 5 LBs, 12 oz.

Essentials

Strength/Skill:

Warm Up:

AMRAP in 4 Minutes:

Sit Ups x 10-12
Mountain Climber x 10
Jumping Jacks x 10
Squats x 10

Strength:

4 Sets:

DB/KB Walking Lunge (Wt. by Side) x 6-8 ea
Supine Row x 6-8 @2110 (2 sec down, 1 sec pause, 1 sec up, 0 pause)
Plank Hold x 30-40 Seconds

Skill:

WOD:

4 Sets For Total Reps:

45 Seconds Pull Ups
Rest 15 Seconds
45 Seconds Goblet Squat
Rest 15 Seconds
45 Seconds KB Swing
Rest 75 Seconds

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: AMRAP in 4 Minutes: Toe to Bar x 5-8 Double Unders x 10-15 Roll to Candlestick x 4-6 Strength: 4 Sets: DB/KB Walking Lunge (Wt. by Side) x 6-8 ea Supine Row x 6-8 @2110 (2 sec down, 1 sec pause, 1 sec up, 0 pause) Wt. Sit Up x 15-20 Skill:
WOD:
4 Sets For Total Reps: 45 Seconds Pull Ups Rest 15 Seconds 45 Seconds Goblet Squat Rest 15 Seconds 45 Seconds KB Swing Rest 75 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 Mobility

Competition

Strength/Skill:

Warm up:AMRAP in 4 Minutes:

Toe to Bar x 5-8
Double Unders x 10-15
Roll to Candlestick x 4-6

Strength:

A) 3 Sets: (Every 90 Seconds)

Jerk Balance x 3

B) 5 Sets: (Every 2 Minutes)

Push Press + Push Jerk + Split Jerk

Skill:

WOD:

4 Sets For Total Reps:

45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press 95/65
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

Additional:

10 Minutes Mobility