Thursday 140123 – Surge Athletics

Brittany showing everyone how it’s done!!!

Essentials

Strength/Skill:

Warm up:

3 Rds NFT:

Bent Over YTW x 10 ea.
Plank Hold x 30-45 Seconds

Strength:

5 Sets: (Every 2 minutes)

Hang Power Clean x 3
Banded Sit Up x 10-12

Skill:

Brittany’s B-Day WOD:

12-9-6-3 For Time:

Lateral Bar Jump x 2
Deadlift
Hang Clean
Handstand Push Up

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Rds NFT: Bent Over YTW x 10 ea. Plank Hold x 30-45 Seconds Strength: 5 Sets: (Every 2 minutes) Hang Power Clean x 3 Banded Sit Up x 10-12 Skill:
Brittany’s B-Day WOD:
12-9-6-3 For Time: Lateral Bar Jump x 2 Deadlift Hang Clean Handstand Push 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:Strength:

Skill:

WOD:

Recovery Day
A) Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:

10 Minutes Mobility