Call Us: (720) 335-5591

Friday, May 15, 2015

14
May

Friday, May 15, 2015

Thank you first of all to William for Posting this Picture.  We were waiting for this weekends heat times to be released before we made a final decision about Saturday classes.  Unfortunately the first Workout is early so we’re going to have to Cancel all classes this Saturday.  Extremely sorry for the inconvenience, we would love to see everyone from the Surge Family come out and support all our athletes competing this weekend in the Spring Fling hosted by West Metro CrossFit.   The address is 9491 W 44th Ave Suite 109 Wheat Ridge, Colorado and once again thanks to William heat times are posted above. 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

7 Sets: (Every 2 Minutes)

  • Power Clean + Push Press + Front Squat + Thruster

Skill:

WOD:
For Time:

  • 20-30 Box Jumps, 24/20
  • 20-30 KB Swing 35/20
  • 20-30 Jumping Pull-Up, bar at mid forearm when standing
  • 20-30 Walking Lunge
  • 20-30 Toes to Bar (this is not a typo)
  • 20-30 Push Press, 45/35
  • 20-30 Hip Ext
  • 20-30 Burpee
  • 20-30 Wall Ball 20/14
  • 20-30 Double unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • Cluster (Squat Clean Thruster) x 1 @75% of 1 RM Clean and Jerk

B) 4 Sets: (Every 90 Seconds)

  • Front Squat x 2 @ 80% of 1RM

*Goal is to increase 20# if 80% is above 265#, and 10# if 80% is below each week.

Skill:

WOD:
For Time:

“Dirty 30″

  • 30 Box Jumps, 24/20
  • 30 KB Swing 35/20
  • 30 Jumping Pull-Up, bar at mid forearm when standing
  • 30 Walking Lunge
  • 30 Toes to Bar (this is not a typo)
  • 30 Push Press, 45/35
  • 30 Hip Ext
  • 30 Burpee
  • 30 Wall Ball 20/14
  • 30 Double unders
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • Cluster (Squat Clean Thruster) x 1 @75% of 1 RM Clean and Jerk

*Goal to increase load 10# if 75% is above 220#, and 5# if below 220#

B) 4 Sets: (Every 2 Minutes)

  • Tempo Touch and Go Box Squat x 3 @80% of 1RM Back Squat (3 Seconds down, 0 Pause, Up Fast.)

Goal 20# increase if 80% is above 330#, 10# increase if 80% is below 330#.

*Feet slightly wider then normal, push hips back and keep knees behind toes as you stand.

C) 4 Sets: (EMOM)

  • Push Jerk x 2 @60% of 1RM Clean & Jerk

*Goal increase 10# if 60% is above 220#, 5# if 60% is below 220#

D) 2 Sets:

*Increase load from last week.

Skill:

WOD:
“Dirtier 30″

30 Box Jumps 30/24
30 KB Swing 55/35
30 Pull Ups
30 DB Walking Lunge 35/20
30 Toes to Bar
30 Push Press 75/55
30 Wt. Hip Ext 25#
30 Burpee
30 Wall Ball 30/20
30 Double unders

Additional:
  • 10 Minutes Mobility

Leave a Reply