Tuesday 130730 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

3 Sets:

Muscle Clean x 3
Supine Row x 8-10
KB Swing x 10-12
Standing Broad Jump x 4-6

Strength:

4 Sets: (Every 2 Minutes)

3 Hang Power Clean + 1 Jerk
Double Unders x 10-20

Skill:

William’s B-Day WOD:

AMRAP in 10 Minutes

10 Box Jump
10 Pull Ups
10 Shoulder to Overhead

Rest 1 Minute

AMRAP in 2 Minutes

Double Unders

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 3 Sets: Muscle Clean x 3 Supine Row x 8-10 KB Swing x 10-12 Standing Broad Jump x 4-6 Strength: 4 Sets: (Every 2 Minutes) 3 Hang Power Clean + 1 Jerk Double Unders x 10-20 Skill:
William’s B-Day WOD:
AMRAP in 10 Minutes 10 Box Jump 10 Pull Ups 10 Shoulder to Overhead Rest 1 Minute AMRAP in 2 Minutes Double Unders	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:

Handstand Walk x 20-30 Feet (perform handstand wall runs if you cannot walk yet)
Muscle-Ups x 4-8
Hang to Inverted on Rings x 2-4 reps

(Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)

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+%

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

B) 3 Sets: (Every 2 Minutes)

Push Press x 2-3 reps

Skill:

WOD:

AMRAP in 6 Minutes:

3 Muscle-Ups
6 Ring Dips from Muscle-Up Station
9 Toes-to-Bar

Additional:

10 Minutes Mobility