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Wednesday, March 16, 2016

15
Mar

Wednesday, March 16, 2016

This week in the 4th week of the CrossFit Open.  We’ve had some amazing performances thus far.  This Friday we’re going to celebrate this 4th week by having a BBQ and Booze celebration during Friday Night Lights.  This will not be just for athletes who are signed up for the Open.  We want to get every part of the Surge Family together and celebrate.  This will be a BYOB and Meat party.  We will have the bbq up and running, so if you want to bring something to cook it will be available.  Feel free to bring your family and friends out to the party as well.

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • 10 Banded Triple Threat
  • 10 Band Pull a Parts
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

5 Sets Each: (EMOM)

  • Odd = Kipping HSPU x 4-10 (Push Ups)
  • Even = Muscle Up x 2-4 (Transitions/Strict Pull Up + Dip)

Skill:

WOD:
In Teams of 3 Complete 4 Sets Each:

  • 15 Anchored Abmat Sit Up
  • 15 Hip Ext.
  • 15/12 Calorie Row

*One athlete works at a time. Partners alternate complete rounds.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • 10 Banded Triple Threat
  • 10 Band Pull a Parts
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

Perform After WOD

5 Sets Each: (EMOM)

  • Odd = Kipping HSPU x 4-10 (Push Ups)
  • Even = Muscle Up x 2-4 (Transitions/Strict Pull Up + Dip)

Skill:

WOD:
In Teams of 3 Complete 4 Sets Each:

  • 20 Anchored Abmat Sit Up
  • 20 Hip Ext.
  • 20/15 Calorie Row

*One athlete works at a time. Partners alternate complete rounds.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • 10 Banded Triple Threat
  • 10 Band Pull a Parts
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

Perform After WOD

5 Sets Each: (EMOM)

  • Odd = Kipping HSPU x 4-10 (Push Ups)
  • Even = Muscle Up x 2-4 (Transitions/Strict Pull Up + Dip)

Skill:

WOD:
In Teams of 3 Complete 4 Sets Each:

  • 20 Anchored Abmat Sit Up
  • 20 Hip Ext.
  • 20/15 Calorie Row

*One athlete works at a time. Partners alternate complete rounds.

Additional:
  • 10 Minutes Mobility

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