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Monday 140922

21
Sep

Monday 140922

First thanks to everyone who came out and supported our amazing Surge Family members as they competed this weekend.  We had an amazing weekend not just here in Colorado but in Wyoming as well.  Juliet rocked the CrossFit Frontier Masters Championships by taking 1st place.  Joe, William and Chip all did amazing competing in the Front Range CrossFit Masters Championships as they all finished in the top 10 in their age categories.  As coaches we couldn’t be more proud of this group of athletes.  We can still remember the first time we coached these athletes at a CrossFit Competition.  They have grown and so much as CrossFit athletes since that first competition.  Thank you all for your incredible dedication and consistency, all your hard work shows!!!

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: (Every 90 Seconds)

  • High Hang Power Snatch + Hang Power Snatch + Overhead Squat

Skill:

WOD:
21-15-9 For Time:

  • Overhead Squat
  • Sit Up x 2 (42-30-18)
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) 5 Sets: (Every 90 Seconds)

  • Snatch Balance x 1

Build over the course of the six sets to your heaviest drop snatch.

B) 8 Sets: (Every 90 Seconds)

  • High Hang Snatch + Snatch @ 65-75% of 1-RM Snatch

Skill:

WOD:
21-15-9 For Time:

  • Overhead Squat 115/80
  • Toe to Bar
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) 6 Sets: (Every 90 Seconds)

  • Drop Snatch x 1

Build over the course of the six sets to your heaviest drop snatch.

B) 8 Sets: (Every 90 Seconds)

C) 8 Sets: (Every 2:30)

Back Squat

  • Set 1 – 6 reps @ 65% of 1-RM
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 6 reps @ 75%
  • Set 5 – 4 reps @ 85%
  • Set 6 – 2 reps @ 95%
  • Set 7 – 3-4 reps @ 90%
  • Set 8 – 3-4 reps @ 90%

Skill:

WOD
3 Rds For Time:

  • 12 Toes to Bar
  • 12/9 Strict Handstand Push Ups
  • 6 Overhead Squats 185/125
Additional:
  • 10 Minutes Mobility

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