CROSSFIT WOD's December 14-20, 2015.

Women and strength - CrossFit has introduced many women to the sport of powerlifting and we are doing our part at Synergy Strength to support this growth and interest, with our Powerlifting program.  

Also in the new year we will be introducing the new CF "hybrid programs" for powerlifting, weightlifting, and strongman - stay tuned. 

DANKO JONES - one of my favourite artists, I will be sharing a different video each week of the fabulous Danko Jones.

This program is back to a prep cycle with a lot varied volume work on the foundational strength lifts of CF (back squat, press, deadlift, snatch and clean and jerk).  You will see alternating work of heavy, moderate, and light work on each cycle of all of these lifts in an attempt to develop multiple strength qualities simultaneously.  Max force development, muscular endurance and speed endurance are all touched on in this prep cycle. The total length of the cycle will take us right into the Monster Lift-Off (December 31).  What is the monster lift -off - it is a fun open gym day to complete max efforts on the following lifts (snatch, clean and jerk, back squat, press, deadlift, and max pull-up), its meant to be a fun max effort day with a strong focus on community and team.  Danko Jones will also have a strong focus on the gymnastics movements of the HSPU and the MU - each cycle you will focus on strength and strength endurance of these two lifts, EDT will be used along with basic sets x reps cycles.  Lastly you will have a high volume of "core" work to complete as well - 4-5x/cycle post workout "core" work will be programmed in this phase to emphasize a strong foundation.


MONDAY  DECEMBER 14/15

Danko Jones - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

A. Snatch - 2,2,2,1,1,1,1 - build to heavy set, but not maximal.

B. Clean sumo grip deadlift 10(67.5%x3) - EMOM

>>> In Class

A. Press - build to heavy 3 in 14 minutes

B. “Keg”

- Row 1000m, then complete 3 rounds of;;

- 40 KBS @ 16/24kg

- 20 pull-ups

>>>After class

A. Hanging controlled knee raises (strict KTE if possible) 4x10-12

Level 1 - Health

A. Press - build to heavy 3 in 14 minutes

B. “Keg”

- Row 1000m, then complete 3 rounds of;;

- 40 KBS @ 12/16kg

- 20 pull-ups or ring rows

>>>After class (optional)

A. Hanging controlled knee raises (strict KTE if possible) 4x10-12

Elements

A. Press - build to heavy 3 in 14 minutes

B. “Keg”

- Row 1000m, then complete 3 rounds of;;

- 40 Russian KBS

- 20 pull-ups or ring rows


TUESDAY  DECEMBER 15/15

Danko Jones - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

A. EMOM alternating the following movements for 16 minutes;

- 5 T@G clean + push jerk

- Strict MU’s

**Choose a load for the C&J that is easy to cycle without pausing at hips or overhead.  Choose reps on MU’s that allow for equal work throughout all sets.  Scale MU to Strict dips if no MU.

B. Tire Flips 2x8 moderate weight.

>>>In class

A. Back squat - build to a heavy set of 3

B. “Caution”

4 rounds for time of;

- 10 75/115# clean and jerks

- 25 wall balls @ 14/20

Level 1 - Health & Elements

A. Back squat - build to a heavy set of 3

B. “Caution”

4 rounds for time of;

- 10 55/85# clean and jerks or deadlifts for "BFD"

- 25 wall balls @ 12/16


WEDNESDAY  DECEMBER 16/15

Danko Jones - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

A. Power snatch + OHS 4(2+4) - build to heavy set, but not maximal.

B. Every 30sec for 10 rounds complete;

- Kipping HSPU’s

**choose a rep scheme that allows for similar number of reps each set with minimal drop-off.

C. HS shoulder taps - EMOM x 10 rounds

**Facing the wall with toes off the wall in full HS position, complete shoulder taps (10-30/set) - shoot for similar reps per set across the 10min.

>>>In Class

A. “DL_HIIT”

Complete every 4 minutes for 8 rounds;

- 4 deadlifts @ heavy load

- 6 burpee over bars

- 8 T2B

**shoot for 45sec of work/ round (adjust reps at the beginning to accommodate)

>>>After Class

A. Parallette tuck holds 4x20-30sec

Level 1 - Health & Elements

A. “DL_HIIT”

Complete every 4 minutes for 8 rounds;

- 4 deadlifts @ heavy load

- 6 burpee over bars

- 8 T2B or hanging knee-ups

**shoot for 45sec of work/ round (adjust reps at the beginning to accommodate)

>>>After Class  (optional)

A. Parallette tuck holds 4x20-30sec


THURSDAY  DECEMBER 17/15

Danko Jones - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Jerk from rack 8x2 - EMOM @ moderate load

B. EMOM rope climbs for 8 min.

- Lying, half, or full EMOM

C. Row intervals

- Row 200m x 4 rounds @ best 500m pace with 30sec rest between intervals.


FRIDAY  DECEMBER 18/15

Danko Jones - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

A. Clean and jerk - 2,2,2,1,1,1,1 - build to heavy set

B. Muscle-ups (ring) - 7min AMRAP

**Scale to 10 x reps kipping on rings.  Practice the kip on rings - do not force the ROM,. but work on effortless kipping with ideal mechanics.

>>>In Class

A. Back squats 10x2 - EMOM @ 67.5%

B. “Elephant”

- 1 min row for calories

- 1 min burpees

- 1 min DU’s

- 1 min rest

3 rounds for reps

>>>After class

A. Weighted side planks 4x20sec/side

Level 1 - Health & Elements

A. Back squats 10x2 - EMOM @ moderate load

B. “Elephant”

- 1 min row for calories

- 1 min burpees

- 1 min DU’s or skip ropes

- 1 min rest

3 rounds for reps

>>>After class (optional

A. Weighted side planks 4x20sec/side


SATURDAY  DECEMBER 19/15

Danko Jones - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

A. Snatch ladder:

- EMOM perform one snatch (full or power).  Begin at a load that is very manageable and build by 5/10# each round until you can no longer continue.  Shoot for 8-10 rounds minimum - this will dictate the starting loads.  

>>>In class

A. Deadlift - build to a heavy set of 3

**refer to Nov 25th

B. “Bear”

AMRAP in 9 minutes of;

- 95/135# Deadlift

- 95/135# hang clean

- 95/135# thruster

- 95/135# push press

**you may combine the clean and the thruster to make a clean to thruster for 2 reps.

Level 1 - Health

A. Deadlift - build to a heavy set of 3

**refer to Nov 25th

B. “Bear”

AMRAP in 9 minutes of;

- 85/115# Deadlift

- 85/115# hang clean

- 85/115# thruster

- 85/115# push press

**you may combine the clean and the thruster to make a clean to thruster for 2 reps.

Elements

A. Deadlift - build to a heavy set of 3

**refer to Nov 25th

B. “Bear”

AMRAP in 9 minutes of;

- 85/115# Deadlift

- 85/115# hang clean

- 85/115# thruster

- 85/115# push press

**you may combine the clean and the thruster to make a clean to thruster for 2 reps.

**Can be done with DB’s as well.


SUNDAY  DECEMBER 20/15

Danko Jones - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

A. HSPU’s 10x2 @ challenging load (elevated, bands, whatever it takes to push the “strength” of the HSPU.

B. “Grace”

- 30 - 95/135# clean and jerks for time (power + push jerk is best bet)

**Shoot for a lengthy rest between pre-work and clas today.

>>>In class

A. “Nancyish”

Complete 5 rounds for time of;

- 500m row

- 15 OHS @ 65/95#

**Two heats - judge each other on each heat - like the open.

>>After class

A. Strict T2B x 30sec

Level 1 - Health & Elements

A. “Nancyish”

Complete 5 rounds for time of;

- 500m row

- 15 OHS @ light load

**Two heats - judge each other on each heat - like the open.

**Scale OHS to front squats, back squats, or Goblet squats - do not force OHS if flexibility is not there.

>>After class (optional)

A. Strict T2B x 30sec