Tuesday 130820 – Surge Athletics

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Essentials

Strength/Skill:

Warm Up:

75 Russian KB Swings

Strength:

3 Sets:

Nose to Wall Handstand Hold x 45-75 Seconds
Hollow Rocks x 15-20
Hip Ext. x 12-15

Skill:

WOD:

5 Rds For Time:

12 Push Up + Renegade Row (Alt.) 40/30
15 Box Jump
18 Sit Up

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 75 Russian KB Swings Strength: 3 Sets: Nose to Wall Handstand Hold x 45-75 Seconds Hollow Rocks x 15-20 Hip Ext. x 12-15 Skill:
WOD:
5 Rds For Time: 12 Push Up + Renegade Row (Alt.) 40/30 15 Box Jump 18 Sit Up	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:2 Rds NFT:

Handstand Walk x 20-30 Feet (If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)
Bridge-Ups x 3-4 of 10 second holds
V-Up x 10-12

Strength:

A) 8 Sets:

Jerk

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

B) 4 Sets:

Ring Dips (with a hold) x 10-15 reps @ 20X2 (externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Effort
Rest 30 seconds

Skill:

WOD:

For time:

50 Chest-to-Bar Pull-Ups
75 Kettlebell Swings 55/35
100 Double-Unders

Additional:

10 Minutes Mobility