CROSSFIT WOD's: December 07-13, 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. 


MONDAY  December 07/15

Danko Jones - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

A. Complete, but not for time - just get work done

- 15 clean and push jerk @ 95/135#

- 5 rope climbs

- 12 clean and push jerk @ 95/135#

- 4 rope climbs

- 9 clean and push jerk @ 95/135#

- 3 rope climbs

B. Stone loading - 10 loads to a “high” platform @ a moderate to heavy load (should take no more than 5 min - quick practice)

>>>In class

A. Back squat - build to a heavy set of 2

B. “DeWalt”

AMRAP in 8min of;

- 65/95# Thrusters

- gym width sprints

1,2,3,4,5…..

Level 1 - Health

A. Back squat - build to a heavy set of 2

B. “DeWalt”

AMRAP in 8min of;

- 55/75# Thrusters

- gym width sprints

1,2,3,4,5…..

Elements

A. Back squat - build to a heavy set of 2

B. “DeWalt”

AMRAP in 8min of;

- Thrusters @ moderate load

- gym width sprints

1,2,3,4,5…..

L2T - Level 2

A. Complete, but not for time - just get work done

- 15 clean and push jerk @ 95/135#

- 5 rope climbs

- 12 clean and push jerk @ 95/135#

- 4 rope climbs

- 9 clean and push jerk @ 95/135#

- 3 rope climbs

B. Stone loading - 10 loads to a “high” platform @ a moderate to heavy load (should take no more than 5 min - quick practice)

TUESDAY  December 01/15

Danko Jones - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

A. Complete EMOM alternating these two movements for 20min

- HSPU’s Kipping

- 5 T@G Power snatches

**choose a reasonable number of HSPU and load in the Snatch to ensure that you are able to maintain across all 10 sets.  Do not push load, focus on quality of movement with high volume of work.

>>>In Class

A. “HIIT_DL/ROW”

Complete Every 4 min x 8 rounds;

- 4 heavy deadlifts

- 200m Row max effort

**this is fly and die - will need to adjust row time to fit work time at just around 60sec.

**Choose load appropriately given the 8 rounds of work.

>>>After class

A. GHD sit-ups x 40 in small chunks (you choose chunks)

Level 1 - Health & Elements

A. “HIIT_DL/ROW”

Complete Every 4 min x 8 rounds;

- 4 heavy deadlifts

- 200m Row max effort

**this is fly and die - will need to adjust row time to fit work time at just around 60sec.

**Choose load appropriately given the 8 rounds of work.

T2W - Level 3

A. Complete EMOM alternating these two movements for 20min

- HSPU’s Kipping

- 5 T@G Power snatches

**choose a reasonable number of HSPU and load in the Snatch to ensure that you are able to maintain across all 10 sets.  Do not push load, focus on quality of movement with high volume of work.

>>>In Class

A. “HIIT_DL/ROW”

Complete Every 4 min x 8 rounds;

- 4 heavy deadlifts

- 200m Row max effort

**this is fly and die - will need to adjust row time to fit work time at just around 60sec.

WEDNESDAY  December 02/15

DANKO JONES - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

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

B. “HS walking”

- Practice HS walking with wall drill (coach will explain)

C. 5 Parallette jump throughs EMOM x 6

L2T - Level 2

A. Complete EMOM alternating these two movements for 20min

- HSPU’s Kipping

- 5 T@G Power snatches

**choose a reasonable number of HSPU and load in the Snatch to ensure that you are able to maintain across all 10 sets.  Do not push load, focus on quality of movement with high volume of work.

B. GHD sit-ups x 40 in small chunks (you choose chunks)

THURS  December 03/15

Danko Jones - Cycle 03

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

>>>In Class

A. Back squats 10x2 - EMOM @ 65%

B. “Big time”

AMRAP in 12 min of;

- 21 KBS @ 16/24kg

- 15 burpees

- 9 35/50# DB push press

>>>After class

A. Weighted front planks 4x30sec

Level 1 - Health

A. Back squats 10x2 - EMOM @ moderate load

B. “Big time”

AMRAP in 12 min of;

- 21 KBS @ 12/16kg

- 15 burpees

- 9 20/35# DB push press

>>>After class (optional)

A. Weighted front planks 4x30sec

Elements

A. Back squats 10x2 - EMOM @ moderate load

B. “Big time”

AMRAP in 12 min of;

- 21 KBS @ 12/16kg

- 15 burpees

- 9 20/35# DB push press

T2W - Level 3

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

B. Back squats 10x2 - EMOM @ 65%

C. “CF Invitational Event 4”

For time:

- 25 handstand push-ups (each)

** Teammates in static holds

- 2-rep snatch at each bar (each)

  Men: 185/195/205/215/225 lb.

  Women: 120/125/130/135/140 lb.

- 2-rep clean at each bar (each)

   Men: 245/255/265/275/285 lb.

    Women: 145/155/165/175/185 lb.

- 50-ft. tire flip

         as M/F partners, alternating each flip

C. Weighted front planks 4x30sec

FRIDAY December 04/15

Danko Jones - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

A. Snatch (power of full)

- 5 @ 65/95#

- 5 @ 85/115#

- 5 @ 95/135#

**Complete all 15 reps as fast as possible (load your own weights) and repeat this 2 times - rest as needed.

B. Invitational Stone loading wod (no partners)

Women

- 5 @ 115#

- 3 @ 145#

- 1 @ 160#

Men

- 5 @ 175  

- 3 @ 215

- 1 @ 250

**Give it a try, scale loads accordingly is necessary or complete 9 reps @ a given load

>>>In class

A. Deadlift - build to a heavy set of 4

**refer to Nov 17th

B. Deadlift 1x50% for reps

**Stop when form breaks

C. “Helen???”

Complete for time;

- Row 1000m

- 30 55/75# power snatches

- 30 pull-ups

Level 1 - Health

A. Deadlift - build to a heavy set of 4

**refer to Nov 17th

B. Deadlift 1x50% for reps

**Stop when form breaks

C. “Helen???”

Complete for time;

- Row 1000m

- 30 45/65# power snatches

- 30 pull-ups or ring rows

Elements

A. Deadlift - build to a heavy set of 4

**refer to Nov 17th

B. Deadlift 1x50% for reps

**Stop when form breaks

C. “Helen???”

Complete for time;

- Row 800m

- 30 35/45# power snatches

- 30  ring rows


SATURDAY  December 05/15

Danko Jones - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

A. Power clean + clean + jerk 10(65%x1+1+1)

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

>>>In Class

A. Press 4x8

B. “CF Invitational Event 1” in partners for time.

Partner 1

- 21 Thrusters @ 65/95#

- 4 Rope climbs

- 15 Thrusters @ 65/95#

- 3 Rope climbs

- 9 Thrusters @ 65/95#

- 2 rope climbs

**Tag partner 2 and they then complete the same thing or choose to do legless rope climbs (3,2,1)

>>>After class

A. Weighted side planks 3x30sec/side

Level 1 - Health

A. Press 4x8

B. “CF Invitational Event 1” in partners for time.

Partner 1

- 21 Thrusters @ 55/75#

- 4 Rope climbs or lying rope climbs

- 15 Thrusters @ 55/75#

- 3 Rope climbs or lying rope climbs

- 9 Thrusters @ 55/75#

- 2 rope climbs or lying rope climbs

**Tag partner 2 and they then complete the same thing or choose to do legless rope climbs (3,2,1)

>>>After class (optional)

A. Weighted side planks 3x30sec/side

Elements

A. Press 4x8

B. “CF Invitational Event 1” in partners for time.

Partner 1

- 21 Thrusters @ moderate load

- 4 lying rope climbs

- 15 Thrusters @ moderate load

- 3 lying rope climbs

- 9 Thrusters @ moderate load

- 2 lying rope climbs

**Tag partner 2 and they then complete the same thing or choose to do legless rope climbs (3,2,1)


SUNDAY  December 06/15

Danko Jones - Cycle 03

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. Rowing intervals;

- 200m - rest 30sec between x 4 rounds

**Row @ best 500m time