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Thursday 140710

9
Jul

Thursday 140710

Congrats to Sarah and Paul who welcomed Benjamin Gates Konkol to the world on July 3rd.  He was 6 LB 14 oz and 20 1/2″.  Welcome to the CrossFit Surge Family Benjamin!!!


Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Shoot Throughs x 6-10 (At Coaches Cadence)
  • Russian Twist x 12 ea.

Skill:

WOD:
With a Partner Complete AMRAP in 12 Minutes:

  • 40 yrd Sled Push (Moderate Weight)
  • 40 yrd Farmers Carry

* Partners will alternate complete Rounds.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Shoot Throughs x 6-8
  • Russian Twist x 12 ea.

Skill:

WOD:
With a Partner Complete AMRAP in 12 Minutes:

  • 40 yrd Sled Push (Moderate Weight)
  • 40 yrd Farmers Carry

* Partners will alternate complete Rounds.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD:
Recovery Day
A) Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

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