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Monday, May 18, 2015

17
May

Monday, May 18, 2015

 

Nutts & Butts along with Shock & AWWW!!!

The Mother Thruster’s Crew!!!

Great weekend this weekend.  We had 3 teams compete in the Spring Fling hosted by West Metro CrossFit, and they all represented Surge spectacularly.  Nutts & Butts and Shock & AWWW competed on Saturday in the RX’d division, where Nutts & Butts finished 15th and Shock & AWWW finished 10th.  Then on Sunday the amazing Mother Thrusters threw down and finished 8th in the scaled division.  So proud of each and every athlete who completed this weekend.  There were some amazing PR’s and even more fun competing with and watching everyone compete.  Also thank you so much to everyone who came out and showed support.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation x 10 ea.
  • Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Clean + Hang Clean

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 8

Skill:

WOD:
 

A) AMRAP in 2 Minutes:

  • 20 V-Ups
  • 20 Supermans
  • Max reps of Front Squat in the remaining time

Rest 1:00

B) AMRAP in 2 Minutes:

  • 20 V-Ups
  • 20 Supermans
  • Max reps of Front Squat in the remaining time

Rest 1:00

C) AMRAP in 2 Minutes:

  • 20 V-Ups
  • 20 Supermans
  • Max reps of Front Squat in the remaining time
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation x 10 ea.
  • Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Clean + Hang Clean @70% of 1RM

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

*Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#.

B) 4 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 = 5 [email protected] 65%
  • Set 2 = 5 Reps @ 70%
  • Set 3 = 5 Reps @ 75%
  • Set 4 = AMRAP @ Drop wt. of 35# if 75% is above 375#, 20# if 75% is below 375#.

(Goal to increase set 4 load each week by 10# if 75% is above 375# and 5# if 75% is below 375# each week)

Skill:

WOD:

 

A) AMRAP in 2 Minutes:

  • 20 V-Ups
  • 20 Supermans
  • Max reps of Front Squat at 135/95 in the remaining time

Rest 1:00

B) AMRAP in 2 Minutes:

  • 20 V-Ups
  • 20 Supermans
  • Max reps of Front Squat at 135/95 in the remaining time

Rest 1:00

C) AMRAP in 2 Minutes:

  • 20 V-Ups
  • 20 Supermans
  • Max reps of Front Squat at 135/95 in the remaining time
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation x 10 ea.
  • Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

Power Clean + Hang Clean @70% of 1RM

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

*Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#.

B) 4 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 = 5 [email protected] 65%
  • Set 2 = 5 Reps @ 70%
  • Set 3 = 5 Reps @ 75%
  • Set 4 = AMRAP @ Drop wt. of 35# if 75% is above 375#, 20# if 75% is below 375#.

(Goal to increase set 4 load each week by 10# if 75% is above 375# and 5# if 75% is below 375# each week)

C1) 6 Sets: (Every 2 Minutes)

  • Sumo Deadlift x 3 (Build to today’s 3RM)

C2) 2 Sets: (Every 2 Minutes)

  • Drop Set From C1 x 5 Reps

*Both drop sets at 45# down if 3 RM is over 440#. Both drop sets at 35# down if 3 RM is under 440#. Linear progression each week. Target 20# increase from last week if 3 RM is over 440#. Target 10# increase from last week if 3 RM is below 440#

Skill:

WOD:
A) AMRAP in 2 Minutes:

  • 20 V-Ups
  • 20 Supermans
  • Max reps of Front Squat at 155/105 in the remaining time

Rest 1:00

B) AMRAP in 2 Minutes:

  • 20 V-Ups
  • 20 Supermans
  • Max reps of Front Squat at 155/105 in the remaining time

Rest 1:00

C) AMRAP in 2 Minutes:

  • 20 V-Ups
  • 20 Supermans
  • Max reps of Front Squat at 155/105 in the remaining time
Additional:
  • 10 Minutes MobilityM

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