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Crossfit WOD Essentials WOD Kids WOD


Welcome to Crossfit Surge,
CrossFit Surge is the premier strength and conditioning gym in Northglenn. We encourage you to explore the website or stop by the gym for a free Saturday workout!

Sincerely,
Brandon & Courtney Mericle


Monday 140901

Schedule Reminder: The gym will be operating under holiday hours.  Therefore there will only be two class times available 8:30 and 9:30.  Come in and get your WOD on then enjoy the rest of your Labor Day.  In addition if you’re signed up for the Hell of the West Competition, we’re going to be performing the WOD Tuesday.  If you want to perform it Monday you’re welcome to.

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

8 Sets: (Every 90 Seconds)

  • Power Snatch + Overhead Squat + Snatch

Skill:

WOD:
5 Sets Each: (EMOM)

  • Minute 1 – Seated DB Shoulder Press x 6-8
  • Minute 2 – Bent-Over Barbell Row x 8-10 @ 21X0
  • Minute 3 – RDL x 6-8 @ 3011
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

8 Sets: (Every 90 Seconds)

  • Power Snatch + Overhead Squat + Snatch

Skill:

WOD:
5 Sets Each: (EMOM)

  • Minute 1 – Handstand Push Ups (if you don’t have HSPUs, sub Seated DB Presses)
  • Minute 2 – Bent-Over Barbell Row x 8-10 @ 21X0
  • Minute 3 – RDL x 6-8 @ 3011
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 8 Sets: (Every 90 Seconds)

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

B) 5 Set: (Every 2 Minutes)

  • 4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch

(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-knee, mid-thigh, “pockets”/high hang – USE STRAPS)

C) 8 Sets: (Every 2:30)

Back Squat

  • Set 1 – 6 reps @ 60% of 1-RM
  • Set 2 – 4 reps @ 70%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 6 reps @ 70%
  • Set 5 – 4 reps @ 80%
  • Set 6 – 2 reps @ 90%
  • Set 7 – 6 reps @ 80%
  • Set 8 – 4 reps @ 80%

*Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

Skill:

WOD
5 Sets Each: (EMOM)

  • Minute 1 – 45 seconds of Strict Handstand Push Ups (if you don’t have strict HSPUs, sub L-Seated DB Presses)
  • Minute 2 – Bent-Over Barbell Row x 8-10 @ 21X0
  • Minute 3 – GH Raises/Partner Assisted Hamstring curl negatives x 6-8 @ 3011
Additional:
  • 10 Minutes Mobility

Saturday 140831

Essentials

Strength/Skill:
Warm up:

  • Cone Game

Strength:

12 Sets:

  • Hang Power Clean + Push Press

Skill:

WOD:
For Time:

  • 800m-1 Mile Run
  • 30-50 Wall Ball
  • 20-40 Box Jump
  • 15-30 Burpee
  • 10-20 Shoulder to Overhead
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Cone Game

Strength:

12 Sets: (EMOM)

  • Hang Power Clean + Push Jerk x 1

Skill:

WOD:
For Time:

  • 1 Mile Run
  • 50 Wall Ball
  • 40 Box Jump
  • 30 Burpee
  • 20 Shoulder to Overhead 155/105
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Cone Game

Strength:

A)15 Sets: (EMOM)

Clean & Jerk

  • Minutes 1-3 – 55-65%
  • Minutes 4-6 – 65-75%
  • Minutes 7-9 – 75-80%
  • Minutes 10-12 – 80-85%
  • Minutes 13-15 – 85-90%

Skill:

WOD
For Time:

  • 1 Mile Run
  • 50 Wall Ball
  • 40 Box Jump
  • 30 Burpee
  • 20 Shoulder to Overhead 185/125
Additional:
  • 10 Minutes Mobility

Friday 140829

If anyone is interested and wants to come join in on some additional fun.  Juliet and I excepted the SealFit 1000 push up challenge.  We’re going to be at the gym at 10 am.  Anyone is welcome and the 1000 push ups isn’t required.

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 7 Sets: (Every 90 Seconds)

  • Overhead Squat x 3 @3311 (Focus on technique not weight.  Keep tempo)

Skill:

WOD:
21-15-9 For Time:

  • 42-30-18 KB Swing
  • 21-15-9 Pull Up/Row
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 7 Sets: (Every 90 Seconds)

  • Back Squat x 3 @77-80%

B) 5 Sets: (EMOM)

  • Hang Snatch + Snatch (work feet and technique, use this to warm up for WOD)

Skill:

WOD:
21-15-9:

  • Squat Snatches, 95/65 (Do Not increase weight, go fast)
  • Chest to Bar Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Sets:

  • Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10

Strength:

A) 5 sets: (Every 2 Minutes)

  • Front Squat x 2

 

Loads per set (by %): 60, 70, 80, 85, 90

B) 8 Sets: (Every 90 Seconds)

Split Jerk x 2  (Pause for 2 full seconds in the receiving position before recovering – take notes and make adjustments to your footwork and weight distribution)

Loads per set (by %): 60, 65, 70, 75, 80, 85, 85, 85

C) 3 Sets NFT: (Perform After WOD)

  • GH Raises x 6-8 @ 3011
  • Weighted Plank Holds x 60 seconds

Skill:

WOD
A) AMRAP in 6 Minutes:

  • 10 Strict Handstand Push Ups
  • 20 Ring Dips
  • 30 Chest to Bar Pull Ups

Rest 4 minutes, then:

B) AMRAP in 4 minutes:

  • 5 Strict Handstand Push Ups
  • 10 Ring Dips
  • 15 Chest to Bar Pull Ups
Additional:
  • 10 Minutes Mobility

Thursday 140828

Schedule Reminders:  6:15 class is cancelled, Yoga is good to go.  The 8 week Endurance class is at 5 pm.  In addition this Sunday we’re going to offering an additional Yoga class at 9 am.  Feel free to invite your friends and family, this class has been an awesome additional.

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • DB Shoulder Press x 6-8
  • Hip Ext. Plank Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 20-2 Sit Ups
  • 10-1 Burpee Box Jump

Perform 20 Sit Ups, 10 BBJ, 18 Sit Up, 9 BBJ, 16 Sit Up, 8 BBJ… and so one until you complete 2 Sit Ups and 1 BBJ

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • DB Shoulder Press x 6-8
  • Hip Ext. Plank Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 20-2 Sit Ups
  • 10-1 Burpee Box Jump

Perform 20 Sit Ups, 10 BBJ, 18 Sit Up, 9 BBJ, 16 Sit Up, 8 BBJ… and so one until you complete 2 Sit Ups and 1 BBJ

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD:
Recovery Day
A) Mobility and Maintenance

Yoga Class
* 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

Wednesday 140827

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Hang Power Clean + Front Squat + Clean

B) 3 Sets:

  • Hip Ext. x 10-15
  • Plank Hold x 30 Seconds

Skill:

WOD:
In Teams of 3 Complete 4 Sets Each For Time:

Conga-line style

  • 500m Row
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Hang Power Clean + Front Squat + Clean

B) 5 Sets: (Every 2 Minutes)

  • Back Squat x 5 @ 77-80% of 1 RM

Skill:

WOD:
In Teams of 3 Complete 4 Sets Each For Time:

Conga-line style

  • 500m Row
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Hang Clean + Clean

B) 8 Sets: (Every 2 Minutes)

Front Squat

  • Set 1 – 2 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Sets 5-8 – 1 rep @ 90-95%

Skill:

WOD
10 Sets:(EMOM)

  • Minute 1 – 15 Heavy Russian KB Swings (use the heaviest bell you can, or switch to Double KB Swings)
  • Minute 2 – 10 Walking Lunges with KB or DB (choose load)
  • Minute 3 – 12 Burpee Box Jump Overs 24/20
Additional:
  • 10 Minutes Mobility

Tuesday 140826

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • DB Bench Press x 10

B) 7 Sets:

  • 7 Pull Ups
  • Rest 60 Seconds

Assisted Pull Up Athletes:

5 Sets:

  • Hollow Hold x 20 Seconds
  • Superman Hold x 20 Seconds
  • Scapular Pull Up x 3-4
  • Negative Pull Up x 2-3 + Supine Row x 5-7 @2111

Skill:

WOD:
3 Rds For Max Reps/Time:

  • 1 Minute Dips/Push Up
  • 1 Minute Lateral Stick Jump
  • 400m Run
  • Rest 3 Minutes
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2:30)

  • DB Bench Press x 10

B) 7 Sets:

  • 7 Chest to Bar Pull Ups
  • Rest 60 Seconds

Skill:

WOD:
3 Rds For Max Reps/Time:

  • 1 Minute Dips
  • 2 Minute Double Unders
  • 600m Run
  • Rest 3 Minutes
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Narrow-Grip Overhead Squat x 3 @ 3311 (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
  • Rest 90 seconds
  • Weighted Chest to Bar Pull-Ups x 6-8 @ 21X0 (go as heavy as possible while still making the rep range)
  • Rest 90 seconds

B) Take 15 minutes to build to today’s 1 RM Bench Press

Skill:

WOD
4 sets for max reps of:

  • 3 Minutes of Rowing (for max Meters)
  • 2 Minutes of Double Unders
  • 1 Minute of Muscle Ups
  • Rest 3 minutes

Note sets as follows:
742m/177/14
735m/165/11
etc…

Additional:
  • 10 Minutes Mobility

Monday 140825

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Back Squat x 7

Skill:

WOD:
AMRAP in 9 Minutes:

  • 6 DB Thruster
  • 6 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Back Squat x 7 @ 77-80% of 1 RM

Skill:

WOD:
“Hell of The West Qualifier 2″

Every 3 Minutes for as Long a Possible Complete:

  • 13 Squat Clean Thruster
  • 13 Toe to Bar/Knee Raises

OPEN: 165/110
NOVICE: 135/85

*If you are participating in the Hell of the West Competition and don’t complete more then 2 Rds.  Rest the next round (3 Minutes). Decrease load and then complete AMRAP in 6 Minute of 13 Squat Clean Thruster, 13 Toe to Bar/Knee Raises

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 sets: (Every 2:30)

Back Squat

  • Set 1 – 6 reps @ 60% of 1-RM
  • Set 2 – 4 reps @ 70%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 6 reps @ 70%
  • Set 5 – 4 reps @ 80%
  • Set 6 – 2 reps @ 90%
  • Set 7 – 6 reps @ 80%
  • Set 8 – 4 reps @ 80%

Skill:

WOD
“Hell of The West Qualifier 2″

Every 3 Minutes for as Long a Possible Complete:

  • 13 Squat Clean Thruster
  • 13 Toe to Bar/Knee Raises

OPEN: 165/110
NOVICE: 135/85

*If you are participating in the Hell of the West Competition and don’t complete more then 2 Rds.  Rest the next round (3 Minutes). Decrease load and then complete AMRAP in 6 Minute of 13 Squat Clean Thruster, 13 Toe to Bar/Knee Raises

Additional:
  • 10 Minutes Mobility

Saturday 140823

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Jerk Dip + Push Press + Push Jerk

B) 2 Sets:

  • 20 Seconds Push Up
  • 20 Seconds Staggered Hand Push Up Rt
  • 20 Seconds Staggered Hand Push Up Lt
  • 20 Seconds Wide Push Up
  • 20 Seconds Diamond Push Up
  • 20 Seconds Transferring Elevated Push Up
  • Rest 1 Minute

Skill:

WOD:
“Team Nukes”
Teams of 2 complete:

8 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

at the 8 minute mark start:

10 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:
12 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Jerk Dip + Push Press + Push Jerk

B) 2 Sets:

  • 20 Seconds Push Up
  • 20 Seconds Staggered Hand Push Up Rt
  • 20 Seconds Staggered Hand Push Up Lt
  • 20 Seconds Wide Push Up
  • 20 Seconds Diamond Push Up
  • 20 Seconds Transferring Elevated Push Up
  • Rest 1 Minute

Skill:

WOD:
“Team Nukes”
Teams of 2 complete:

8 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

at the 8 minute mark start:

10 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:
12 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Jerk Dip + Push Press + Push Jerk

B) 2 Sets:

  • 20 Seconds Push Up
  • 20 Seconds Staggered Hand Push Up Rt
  • 20 Seconds Staggered Hand Push Up Lt
  • 20 Seconds Wide Push Up
  • 20 Seconds Diamond Push Up
  • 20 Seconds Transferring Elevated Push Up
  • Rest 1 Minute

Skill:

WOD

“Team Nukes” Teams of 2 complete:

8 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

at the 8 minute mark start:

10 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:
12 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
Additional:
  • 10 Minutes Mobility

Friday 140822

“Surge Girls Nigh Out”

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

10 Sets: (EMOM)

  • High Hang Power Snatch (Pockets) + Hang Power Snatch (Mid Thigh) + Hang Power Snatch (Just Below the Knee)

Skill:

WOD:
3 Rds For Time

  • 21 KB Swing
  • 15 Goblet Squat
  • 9 Pull Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 7 Sets: (Every 90 Seconds)

  • Front Squat x 3

B) 6 Sets: (EMOM)

  • Hang Power Snatch (Mid Thigh) + Power Snatch (Build over the coarse of the 7 Sets.  NOT MAXIMAL, focus on good mechanics and technique.  If technique is not perfect do not increase load)

Skill:

WOD:
“CrossFit Games 2014 – 21-15-9 Complex”

For time:

  • 8 Deadlifts 155/115
  • 7 Power Clean 155/115
  • 6 Power Snatch 155/115
  • 8 Pull Ups
  • 7 Chest to Bar Pull Ups
  • 6 Bar Muscle Up
  • 6 Deadlifts
  • 5 Power Clean
  • 4 Power Snatch
  • 6 Pull Ups
  • 5 Chest to Bar Pull Ups
  • 4 Bar Muscle Up
  • 4 Deadlifts
  • 3 Power Clean
  • 2 Power Snatch
  • 4 Pull Ups
  • 3 Chest to Bar Pull Ups
  • 2 Bar Muscle Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

15 Sets: (EMOM)

Hang Snatch + Snatch

*Loads: 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90 (Use these % as a guideline. If weight and technique are not feeling good dial back the load and focus on technique)

B) 4 Sets: (Every 2 Minutes)

  • 4-Stop Halting Snatch Deadlift (Just below knee, above knee, mid thigh pockets) x 1

Skill:

WOD
“CrossFit Games 2014 – 21-15-9 Complex”

For time:

  • 8 Deadlifts 155/115
  • 7 Power Clean 155/115
  • 6 Power Snatch 155/115
  • 8 Pull Ups
  • 7 Chest to Bar Pull Ups
  • 6 Bar Muscle Up
  • 6 Deadlifts
  • 5 Power Clean
  • 4 Power Snatch
  • 6 Pull Ups
  • 5 Chest to Bar Pull Ups
  • 4 Bar Muscle Up
  • 4 Deadlifts
  • 3 Power Clean
  • 2 Power Snatch
  • 4 Pull Ups
  • 3 Chest to Bar Pull Ups
  • 2 Bar Muscle Up
Additional:
  • 10 Minutes Mobility

Thursday 140821

Schedule Reminders:  6:15 class is cancelled.  8 week Endurance class starts at 5 pm.

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

4 Sets:

  • Bent Over Bar Bell Row x 8
  • RDL x 8

Skill:

WOD:
AMRAP in 9 Minutes:

  • 100m Run
  • 50ft DB Walking Lunge
  • 12 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

4 Sets:

  • Bent Over Bar Bell Row x 8
  • RDL x 8

Skill:

WOD:
AMRAP in 9 Minutes:

  • 100m Run
  • 50ft DB Walking Lunge
  • 12 Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD:
Recovery Day
A) Mobility and MaintenanceYoga Class
* 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