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Monday 131007

6
Oct

Monday 131007

Surge Showing others how to DASH N’ how to BASH!!!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Weighted Push Up x 6-8 @20X1
  • Rest 45 Seconds
  • Inverted Barbell Row x 8-10 @ 2011

Skill:

WOD:
For Time:

  • 100 Air Squats (Tabata Style)

then imediately complete the following:

  • 25 Dumbbell Push Press
  • 25 Situps
  • 20 Dumbbell Push Press
  • 25 Situps
  • 15 Dumbbell Push Press
  • 25 Situps
  • 10 Dumbbell Push Press
  • 25 Situps
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Stationary Dip x 8-10
  • Rest 45 Seconds
  • Weighted Pull Ups x 4-6

Skill:

WOD:
For Time:

  • 100 Air Squats (Tabata Style)

then imediately complete the following:

  • 40 Dumbbell Push Press 60/40
  • 25 Situps
  • 30 Dumbbell Push Press
  • 25 Situps
  • 20 Dumbbell Push Press
  • 25 Situps
  • 10 Dumbbell Push Press
  • 25 Situps
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:

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

Strength:

A) 6 Sets: (Every 2 Minutes)

  • Halting Snatch Deadlift + Hang Snatch (Mid Thigh) + High Hang Snatch (Pockets)

B) 4 Sets: (Every 90 Seconds)

  • Heaving Snatch Balance x 1 rep

C) 7 Sets: (Every 2:30)

Front Squat

  • Set 1. x 3 reps @ 85-90%
  • Set 2. x 2 reps @ 90-95%
  • Set 3. x 1 rep @ 95-102%
  • Set 4. x 3 reps @ 90-95%
  • Set 5. x 2 reps @ 95-102%
  • Set 6. x 1 rep @ 105+%
  • Set 7. x 6 reps @ 80-85%

Skill:

WOD:
For time:

  • 50 Double Unders
  • 5 Muscle Ups
  • 40 Double Unders
  • 4 Muscle Ups
  • 30 Double Unders
  • 3 Muscle Ups
  • 20 Double Unders
  • 2 Muscle Ups
  • 10 Double Unders
  • 1 Muscle Up
Additional:
OPTIONAL A.M./Additional Session:
A) Easy 1-Mile Warm-Up RunB) 6 Sets:

  • 100 Yard Accelerations (Perform these barefoot on grass if possible – starting at roughly 60%, build every 10-15 yards until you reach 90%, and then slowly begin to taper back down in the last 30-40 yards)

Rest 90 seconds Between Sets

C) 3 sets:

  • Run 400 Meters @ 80%
  • Rest 60 seconds
  • Run 400 Meters @ 75%
  • Rest 60 seconds
  • Run 400 Meters @ 70%

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