CROSSFIT: Nov 30-Dec 06, 2015.

 

The CAST IRON CLASSIC (CIC) registration is open Monday November 16th, 2015.  Head over to www.castironclassic.com to register your team of 4 (2 men and 2 women).

What is the CIC? It is the fastest, meanest, most fun team competition on the prairies.  Modelled after the GRID LEAGUE - this comp is full of short and fast workouts. Two divisions are available BEASTS and BRUTES.

"DANKO JONES"


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.

REMINDER THAT THE SYNERGY XMAS PARTY IS DECEMBER 13th, 2015. STARTING AT 3:30pm - we will be having a pot luck supper, Chinese gift exchange, and pre-dinner games.  A sign=up list will be up on the whiteboard - please put your name down if you think you might attend.  This way we have a good idea of how many tables and chairs are necessary. 

MON  November 30/15

Danko Jones - Cycle 02

WOD -

A. EMOM alternating between the two following exercises for 20min

- Power snatch + hang snatch 1+1 @ 65%

- Kipping HSPU’s (6-8 reps)

>>>In Class

A. Clean sumo grip deadlifts 4x8

B. “Cry Baby”

Complete with a partner;

- 45 thrusters @ 65/95#

- 45 pull-ups

- 30 thrusters @ 65/95#

- 30 pull-ups

- 15 thrusters @ 65/95#

- 15 pull-ups

>>>After class

A. Weighted front planks 4x30sec

Level 1 - Health

A. Clean sumo grip deadlifts 4x8

B. “Cry Baby”

Complete with a partner;

- 45 thrusters @ 55/75#

- 45 pull-ups

- 30 thrusters @ 55/75#

- 30 pull-ups

- 15 thrusters @ 55/75#

- 15 pull-ups

>>>After class (optional)

A. Weighted front planks 4x30sec

Elements

A. Clean sumo grip deadlifts 4x8

B. “Cry Baby”

Complete with a partner;

- 45 thrusters @ light load

- 45 pull-ups or ring rows

- 30 thrusters @ light load

- 30 pull-ups or ring rows

- 15 thrusters @ light load

- 15 pull-ups or ring rows

L2T - Level 2

A. HS walking practice in groups

B. EMOM alternating between the two following exercises for 20min

- Power snatch + hang snatch 1+1 @ 65%

- Kipping HSPU’s (6-8 reps)

TUES  December 01/15

Danko Jones - Cycle 02

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Jerk from rack 10x2 - EMOM @ moderate load

B. “Rock”

- 30 wall balls

- 30 KBS

- 30 DU’s

2 rounds - rest 4 min - repeat

T2W - Level 3

A. HS walking practice - 10min

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

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

D. With a partner complete;

- 40 clean to thrusters @ 95/145# followed immediately by 40 clean to thrusters @ 115/165#

E. “Cripple”

In the same partners complete;

- 100 DB front squats @ 35/55#

- 100 DB push press @ 30/50#

- 50 Deadlift @ 195/315#

- 50 T2B

- 50 HSPU’s

**Time cap 15min

F. Hanging strict T2b (controlled) - 30 total

WED  December 02/15

DANKO JONES - Cycle 02

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

>>>In Class

A. With a partner complete;

- 40 clean to thrusters @ 95/145# followed immediately by 40 clean to thrusters @ 115/165#

B. “Cripple”

In the same partners complete;

- 80 DB front squats @ 35/55#

- 80 DB push press @ 30/50#

- 40 Deadlift @ 195/315#

- 40 T2B

- 40 HSPU’s

**Time cap 15min

>>>After class

A. Hanging strict T2b (controlled) - 30 total

Level 1 - Health

A. With a partner complete;

- 40 clean to thrusters @ 65/95# followed immediately by 40 clean to thrusters @ 75/115#

B. “Cripple”

In the same partners complete;

- 80 DB front squats @ 25/40#

- 80 DB push press @ 20/35#

- 40 Deadlift @ 125/205#

- 40 T2B

**Time cap 15min

>>>After class (optional)

A. Hanging strict T2b (controlled) - 30 total

Elements

A. With a partner complete;

- 40 clean to thrusters @ 65/95# followed immediately by 40 clean to thrusters @ 75/115#

**Scale to thrusters

B. “Cripple”

In the same partners complete;

- 60 DB front squats

- 60 DB push press

- 30 Deadlift @ moderate load

- 30 T2B

**Time cap 15min

L2T - Level 2

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

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

C. 50 Power snatch in sets of 5 @ 95/135#

THURS  December 03/15

Danko Jones - Cycle 02

WOD -

Level 2+3 - Fitness & Sport

A. 20 backward med ball tosses for distance (alternate with a partner)

B. 50 Power snatch in sets of 5 @ 95/135#

>>>In class

A. Deadlift - build to a heavy set of 2 in 25 min

B. “Annie” - Benchmark

- DU’s

- Sit-ups

50-40-30-20-10 for time

C. In groups of 4 complete;

- AMRAP in 4 min - gym width shuttle sprints

**Start at the rig. sprint to middle or room, sprint back to start line, then to the other side of room (width), followed by sprinting back to the start line.  Tag your partner and continue for AMRAP in 4 min

Level 1 - Health & Elements

A. Deadlift - build to a heavy set of 2 in 25 min

B. “Annie” - Benchmark

- DU’s

- Sit-ups

50-40-30-20-10 for time

C. In groups of 4 complete;

- AMRAP in 4 min - gym width shuttle sprints

**Start at the rig. sprint to middle or room, sprint back to start line, then to the other side of room (width), followed by sprinting back to the start line.  Tag your partner and continue for AMRAP in 4 min

T2W - Level 3

A. 20 backward med ball tosses for distance

B. Deadlift - build to a heavy set of 2 in 25 min

C. Complete in groups of 4 for time; (2 men and 2 women working at one time)

- 16 95/135# Snatches (full)

- 60 MU’s

**One woman and one man start at one end of the room with snatches 4 sets of 4 snatches are completed (move bar 10’ every 4 snatches for a total of 16) - the bar must be rolled back to the start to the second same sex partner who will then begin their 16 snaches across the room.  While partner two is doing snatches the men and women are then allowed to begin chipping away at the MU’s.  Once partner 2 is complete their snatches, they may then assist partners 1 on MU’s until complete all 65.

D. In groups of 4 complete;

- AMRAP in 4 min - gym width shuttle sprints

**Start at the rig. sprint to middle or room, sprint back to start line, then to the other side of room (width), followed by sprinting back to the start line.  Tag your partner and continue for AMRAP in 4 min

FRI December 04/15

Danko Jones - Cycle 02

WOD -

Level 2+3 - Fitness & Sport

A. Clean and jerk

- 10 @ 65%

- 10 @ 70%

- 10 @ 75%

**Think of this as 30 singles - rest as needed, but complete quickly (do not make into a metcon) - think of this as quality strength/speed work under a short rest interval, which will add to your CF abilities long term.

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

**Build from last week or maintain and complete better quality reps

C. Back squat 3(40%x20)

>>>In class

A. Press + push press 3x4+4

B. “Patrick Roy”

Complete 5 rounds for time of;

- 30 wall balls @ 14/20#

- 5 snatches (full) @ 95/135#

Rest 2 min

SAT  December 05/15

Danko Jones - Cycle 02

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. High hang vertical torso snatch 3x5 - stick or bar

B. High hang snatch 2x5 - bar

C. Hang snatch + low hang snatch - build to heavy 1+1 in 10min

D. “Dirty”

AMRAP in 10min of;

- 15 box jumps @ 18/24”

- 15 push-ups

SUN  December 06/15

Danko Jones - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

A. Snatch - 3,3,3,2,2,2 - build to heavy set

B. Clean sumo grip deadlift 10(65%x2) - EMOM

>>> In Class

A. Press - build to heavy 2 in 14 minutes

B. AMRAP in 2 min of;

- 35/55# DB power snatches

- Burpees

2,4,6,8,10….

Rest 2 min x 4 rounds (total 8 min work)

>>>After class

A. Strict T2B x 30 reps

Level 1 - Health

A. Press - build to heavy 2 in 14 minutes

B. AMRAP in 2 min of;

- 20/35# DB power snatches

- Burpees

2,4,6,8,10….

Rest 2 min x 4 rounds (total 8 min work)

>>>After class (optional)

A. Strict knee raises x 30 reps

Elements

A. Press - build to heavy 2 in 14 minutes

B. AMRAP in 2 min of;

- DB power snatches

- Burpees

2,4,6,8,10….

Rest 2 min x 4 rounds (total 8 min work)