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Wednesday 131016

15
Oct

Wednesday 131016

Couldn’t be more proud of this group.  Each of them came out and represent CrossFit Surge to the fullest at the FRCF Master’s Comp this last weekend.  William finished 15th in the 50-54 Men’s age group, Joe finished 5th in the 44-49 Men’s age group.  Bobby finished 33rd and Jason finished 8th in the Men’s 34-39 age group.  In addition Christina finished 4th in the Women’s 34-39 age group.  Thank you all so much for all your hard work and dedication.  We as Coaches can’t say enough about all of you!!!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

  • Incline YWTL x 10 ea
  • Banded Pull a Part x 10
  • Scapular Pull Up x 10

Skill:

WOD:
For Time:

  • 30 Renegade Row (Total) 40/30
  • 25 Wall Ball 20/14
  • 20 DB Walking Lunge (Each)
  • 15 Over Box Jumps 20″
  • 10 Burpee Pull Up
  • 15 Over Box Jumps 20″
  • 20 DB Walking Lunge
  • 25 Wall Ball
  • 30 Renegade Row (Total)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

  • Incline YWTL x 10 ea
  • Banded Pull a Part x 10
  • Scapular Pull Up x 10

Skill:

WOD:
For Time:

  • 30 Renegade Row (Total) 40/30
  • 25 Wall Ball 20/14
  • 20 DB Walking Lunge (Each)
  • 15 Over Box Jumps 24/20
  • 10 Burpee Pull Up
  • 15 Over Box Jumps 24/20
  • 20 DB Walking Lunge
  • 25 Wall Ball
  • 30 Renegade Row (Total)
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Rds NFT:

  • Rope Climb x 2-3 ascents
  • V-Ups x 15-20 reps (perform as quickly as possible)
  • Turkish Get-Ups x 3 reps each arm

Strength:

A) Take 15 minutes to build to a “heavy” Jerk

Skill:

WOD:
AMRAP in 12 minutes:

  • 10 Handstand Push-Ups
  • 15 Wall Ball Shots 30/20
  • 25 Kettlebell Swings 55/35

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP:

For time:

  • 60 Pull-Ups
Additional:
OPTIONAL A.M./Additional Session:
A) Easy 1-Mile Warm-Up Run

B) 5 sets:

  • Run 400 Meters @ 90%
  • Run 400 Meters @ 55-60%

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