Call Us: (720) 335-5591

Monday 141124

23
Nov

Monday 141124

So Proud of all our Surge Family Members who competed over the weekend at the Turkey Challenge, hosted by MBS CrossFit.  As coaches it’s always great to see that all the effort you all have put in is paying off.  Fitness is an amazing journey, and being able to see each and every athlete compete and do things they’ve been striving to achieve is what it’s all about.  In addition thank you to everyone who came out and showed support for all our Surge Family members who were competing.

Essentials

Strength/Skill:
Warm Up:

  • 4 Position Snatch Pull + High Pull
  • hip muscle snatch (no re-bend of the knees)
  • hip power snatch
  • hip full snatch (hold rock solid bottom position for 10 seconds)
  • above the knee muscle snatch
  • above the knee power snatch
  • above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • below the knee muscle snatch
  • below the knee power snatch
  • below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

5 Sets Each: (EMOM Alternate Movements)

  • Minute 1 – Hang Snatch x 1
  • Minute 2 – Snatch x 1

Skill:

WOD:
For Time:

  • 15 Supine Row
  • 20-30 Push-ups
  • 30-40 Back Extensions
  • 20-30 Knees to elbows
  • 20-30 Deadlift
  • 20-30 DB Push Press
  • 20-30 Kettlebell swings
  • 20-30 Wall Ball
  • 400m Run
  • 15 Supine Row
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Position Snatch Pull + High Pull
  • hip muscle snatch (no re-bend of the knees)
  • hip power snatch
  • hip full snatch (hold rock solid bottom position for 10 seconds)
  • above the knee muscle snatch
  • above the knee power snatch
  • above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • below the knee muscle snatch
  • below the knee power snatch
  • below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

5 Sets Each: (EMOM Alternate Movements)

  • Minute 1 – Hang Snatch x 1
  • Minute 2 – Snatch x 1

Perform both movements at 85-90% of your 1-RM Snatch.

Skill:

WOD:
For Time:

  • 3 Rope Climb
  • 30 Push-ups
  • 50 Back Extensions
  • 30 Knees to elbows
  • 30 Deadlift 225/155
  • 30 DB Push Press
  • 50 Kettlebell swings 55/35
  • 30 Wall Ball
  • 400m Run
  • 30 Pull Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 5 Sets: (Every 2 minutes)

Back Squat

  • Set 1 – 6 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 2 reps @ 85%
  • Set 5 – 1 rep @ 90%

followed by…

A2) 1 set:

  • Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

A3) 1 set:

  • Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM

Skill:

WOD:
For Time:

  • 3 Rope Climb
  • 30 Push-ups
  • 50 Back Extensions
  • 30 Knees to elbows
  • 30 Deadlift 225/155
  • 30 DB Push Press
  • 50 Kettlebell swings 55/35
  • 30 Wall Ball
  • 400m Run
  • 30 Pull Up
Additional:
  • 10 Minutes Mobility

Leave a Reply