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Saturday, December 12, 2015

11
Dec

Saturday, December 12, 2015

Announcements:

Crossfit Surge Family,

We have ATHLETES competing at Crossfit Verve tomorrow in a terrific fundraiser for an incredible Crossfitter, Sarah Devito, who is battling brain cancer.

1) Team Ram Rod: CJ LovettGlendon Bautista and Trevor Dravland
2) Matt Chan’s Allstars: YES that MATT CHAN (6 times Crossfit Games Athlete finishing 2nd in 2012), Eric Kiker, and yours truly William Lee

We will be in the same heats: 
WOD 1: 10:04AM, WOD 2: 12:22PM, WOD 3: 3:00PM

There will be raffles, fun WODs, amazing athletes and our most AWESOME Crossfit Community…all to support a wonderful cause!!

Reminder Sweat Class is at 9:45.

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Pass Through x 5 ea
  • Bar Taps x 10
  • Hollow Rock x 10
  • Arch Rock x 10

Strength:

Skill:

WOD:
A) For Time:

  • 50 Pull Ups

At the 12 Minute Mark:

B) With a Partner Complete For Time:

  • 100 Medball Sit Up Toss
  • 50 Power Clean

C) With a Partner Complete For Time:

  • 75 Calorie AD/Row
  • 300m Sled Push

*Rest 5 Minutes Between B, C

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Pass Through x 5 ea
  • Bar Taps x 10
  • Hollow Rock x 10
  • Arch Rock x 10

Strength:

Perform After WOD

A) 4 Sets:

  • Bent Over Barbell Row x 8-10
  • Bent Over DB Lateral Raise x 15
  • Banded Good Morning x 20

Skill:

WOD:
A) For Time:

  • 100 Pull Ups

At the 12 Minute Mark:

B) With a Partner Complete Form Time:

  • 100 Medball Sit Up Tosses
  • 60 Power Clean

C) With a Partner Complete

  • 100 Calorie AD/Row
  • 400m Sled Push

*Rest 5 Minutes Between B, C

Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:2 Sets:

  • Pass Through x 5 ea
  • Bar Taps x 10
  • Hollow Rock x 10
  • Arch Rock x 10

Strength:

(Perform After WOD)

A) 4 Sets: (Every 90 Seconds)

  • Snatch From Blocks x 3 @60%

B) 4 Sets: (Every 90 Seconds)

  • Jerk From Blocks x 2 @85% (Pause for 2 Seconds in receiving Position)

C) 3 Sets: (Every 2 Minutes)

  • Pause Front Squat x 3 @70% (Tempo=2311)

*Goal to increase 20# each week if working weight is above 330# and 10# increase if below 330#.

  • Bent Over DB Lateral Raise x 15

Skill:

WOD:
A) For Time:

  • 100 Chest to Bar Pull Ups

At the 12 Minute Mark:

B) With a Partner Complete Form Time:

  • 100 GHD Sit Up
  • 50 Stone to Shoulder

C) With a Partner Complete

  • 100 Calorie AD/Row
  • 400m Sled Push

*Rest 5 Minutes Between B, C

Additional:
  • Mobility

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