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Friday, November 18, 2016

17
Nov

Friday, November 18, 2016

Crossfit Surge Family,

This weekend, will be the 2016 MBS Crossfit Turkey Challenge that will be held at the Unser Karting Event Center and we have many of our AWESOME athletes competing!!

Zach Sanner will be competing with Team Dirty Thirties
SAT: 8:30 AM, 10:45 AM (no spectators), 1:15 PM
SUN: 8:20 AM, 1:15 PM

Courtney Mericle Women Open Division
SAT: 10:08 AM, 2:35 PM
SUN: 8:15 AM, 12:30 PM plus floater TBA

Lauren Facey Women Open Division
SAT: 10:42 AM, 3:05 PM
SUN: 8:45 AM, 1:00 PM plus floater TBA

Glendon Bautista Men Pro Division
SAT: 11:16 AM, 3:40 PM
SUN: 11:00 AM, 3:30 PM plus floater TBA

Trevor Dravland Men Pro Division
SAT: 11:16 AM, 3:40 PM
SUN: 11:00 AM, 3:30 PM plus floater TBA

Brandon Mericle Men Pro Division
SAT: 11:33 AM, 3:55 PM
SUN: 11:00 AM, 3:45 PM plus floater TBA

Let’s all get out there to root them on to VICTORY!!!

Essentials

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

4 Sets:

  • Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

WOD:
4 Rds For Time:

  • 6 Overhead Squat
  • 12 Pull Ups
  • 180 yard Shuttle Run (5 yards out/back, 10 yards out/back x 6)
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

4 Sets:

  • Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

WOD:
4 Rds For Time:

  • 6 Hang Squat Snatch 95/65
  • 12 Pull Ups
  • 180 yard Shuttle Run (5 yards out/back, 10 yards out/back x 6)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Back Squat x 3 @ 80% of 1RM

B) 4 Sets: (Every 90 Seconds)

  • Thruster x 5 @80% of 3RM Push Press

C) 3 Sets:

  • RDL x 5 @ 60-65% of 1RM Back Squat

Skill:

WOD:
4 Rds For Time:

  • 12 Squat Clean Thruster 95/65
  • 15 Pull Ups
  • 180 yard Shuttle Run (5 yards out/back, 10 yards out/back x 6)
Additional:
  • Mobility

 

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