CROSSFIT: November 23-29, 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.

Check out the Canadian CrossFit Invitational team - including team favourite Lucas Parker as well as Alberta's own Emily Abbott.

"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.

MON  November 23/15

Danko Jones - Cycle 01

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

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

B. AMRAP in 10 min of;

“Cindy”

- 5 pull-ups

- 10 push-ups

- 15 squats

L2T - Level 2

A. HS holds on wall

B. HS wall walk-ups + wall running

C. HS walking practice (into wall - will be explained)

D. Clean and jerk - 3,3,3,2,2,2 - build to heavy set

E. Muscle-ups (ring) - 5min AMRAP

**this is a lot for 1 hour, we might modify

TUES  November 24/15

Danko Jones - Cycle 01

WOD -

Level 2+3 - Fitness & Sport

A. Clean and jerk - 3,3,3,2,2,2 - build to heavy set

B. Muscle-ups (ring) - 5min AMRAP

**Its an AMRAP, but don’t kill yourself, try to push the limit, but do not get busted up as we have 4 more weeks of this - think of it as opportunity to work on MU volume.

>>>In Class

A. Back squats 10x2 - EMOM @ 60%

B. “HQ”

AMRAP in 10min of;

- 20 box jumps @ 20/24”

- 10 HSPU’s

>>>After class

A. Ab wheel roll-outs 4x10-12

Level 1 - Health & Elements

A. Back squats 10x2 - EMOM @ moderate load

B. “HQ”

AMRAP in 10min of;

- 20 box jumps

- 10 DB push press @ moderate load

>>>After class (optional)

A. Ab wheel roll-outs 4x10-12

T2W - Level 3

A. HS holds on wall

B. HS wall walk-ups + wall running

C. HS walking practice (into wall - will be explained)

D. Clean and jerk - 3,3,3,2,2,2 - build to heavy set

E. Muscle-ups (ring) - 5min AMRAP

F. Back squats 10x2 - EMOM @ 60%

G. “HQ”

AMRAP in 10min of;

- 20 box jumps @ 20/24”

- 10 HSPU’s

H. Ab wheel roll-outs 4x10-12

WED  November 25/15

DANKO JONES - Cycle 01

WOD -

Level 2+3 - Fitness & Sport

A. Snatch deadlift to high hang + power snatch + snatch 12(60%x1+1+1)

B. Conan’s wheel - 4x3,3,2,2 full circles ( 3 circles twice and 2 circles twice @ moderate load….seriously moderate load - build across sets)

>>>In class

A. Deadlift - build to a heavy set of 3

B. “Pile”

2 round for time;

- Row 1000m

- 40 burpees

Level 1 - Health & Elements

A. Deadlift - build to a heavy set of 3

B. “Pile”

2 round for time;

- Row 800m

- 30 or 35 burpees

L2T - Level 2

A. Snatch deadlift to high hang + power snatch + snatch 12(60%x1+1+1)

B. Conan’s wheel - 4x3,3,2,2 full circles

THURS  November 26/15

Danko Jones - Cycle 01

WOD -

Level 2+3 - Fitness & Sport

A. Clean and jerk

- 7 @ 65%

- 7 @ 70%

- 7 @ 75%

**Think of this as 21 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. OHS 4x15 @ moderate weight - complete every 3 min.

>>>In class

A. “Daniel” - HERO

- 50 pull-ups

- 30 gym width runs

- 21 65/95# thrusters

- 60 gym width runs

- 21 65/95# thrusters

- 30 gym width runs

- 50 pull-ups

**time cap of 25 min

>>>After class

A. GHD sit-ups (adjust ROM as needed) 4x15

Level 1 - Health & Elements

A. “Daniel” - HERO

- 40 pull-ups

- 25 gym width runs

- 21 thrusters @ moderate load

- 50 gym width runs

- 21  thrusters @ moderate load

- 25 gym width runs

- 40 pull-ups

**time cap 25 min

>>>After class (optional)

A. GHD sit-ups (adjust ROM as needed) 4x15

T2W - Level 3

A. Clean and jerk

- 7 @ 65%

- 7 @ 70%

- 7 @ 75%

B. HSPU’s 10x2 @ challenging load

C. OHS 4x15 @ moderate weight - complete every 3 min.

>>>In class

A. Group “Michael”

**modified in conga line fashion

- 1000m row

- 50 35/45# good mornings

- 50 GHD sit-ups

3 total rounds

FRI November 27/15

Danko Jones - Cycle 01

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Drop clean 3x5 - empty bar

B. High hang clean 2x5 - light

C. Hang clean 2x5 - build to moderate

D. Clean x3 - build to heavy in 10 min

E. “Rudolph”

3 rounds for time of.

- 15 box jumps @ 20/24”

- 15 DB thrusters @ moderate load

- 15 Ring rows

- 15 T2B

SAT  November 28/15

Danko Jones - Cycle 02

WOD -

Level 2+3 - Fitness & Sport

A. Snatch - 2,2,2,1,1,1,1 - build to heavy set

B. Clean sumo grip deadlift 10(62.5%x3) - EMOM

>>> In Class

A. Press - build to heavy 3 in 14 minutes

B. “Modified NAncy” - benchmark

Complete every 5 min;

- 15 OHS @ 95/135# (unbroken)

- 10 gym width sprints @ max effort

>>>After class

A. Weighted side planks 4x20sec/side

Level 1 - Health & Elements

A. Press - build to heavy 3 in 14 minutes

B. “Modified Nancy” - benchmark

Complete every 5 min;

- 15 OHS @ 65/95# (unbroken) or back squats @ 75/105#

- 10 gym width sprints @ max effort

>>>After class (optional)

A. Weighted side planks 4x20sec/side

SUN  November 29/15

Danko Jones - Cycle 02

WOD -

Level 2+3 - Fitness & Sport

A. TaG Power cleans 5x10 - build each set

**start light and build slowly to moderate - true touch and go, think of these as part of a wod - don’t push the load excessively.. I prefer quick easy reps vs. struggling through the last couple sets - everything does not have to be hard.

B. Strict MU’s or banded strict MU’s - AMRAP in 8min

C. Sandbag carries x10 gym lengths in singles or doubles @ mod/heavy bag

>>>In class

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

B. “Rumble”

Complete for time:

- Row 1500m

Then complete 3 rounds of;

- 40 KBS @ 16/24kg

- 20 pull-ups

Level 1 - Health & Elements

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

B. “Rumble”

Complete for time:

- Row 1500m

Then complete 3 rounds of;

- 40 KBS @ 16/24kg

- 20 pull-ups