CROSSFIT WOD's January 11-17, 2016.

It saddens me to announce that one of Synergy's strongest and most vibrant individuals has lost her battle with cancer this past weekend.  Krista Hamstra was one of the most positive, outgoing, and vibrant individuals I have ever met, the world will truly miss her presence and energy.  Krista was always a strong supporter of Synergy Strength, was always such a bright light in group class and was happy to reach out a helping hand where she could.  Krista will be in our memories forever and we will remember her positive her outlook on life was right to the end - her large smile and charismatic attitude can not and will not be forgotten.  

We love you Krista - Rest in peace. 

Love the entire Synergy Strength team. 


The 2016 CrossFit Games OPEN begins February 26th, 2016.  Registration opens January 14th...THIS WEEK!  If you do not know what the open is - talk to the coaches, if you do - go get registered HERE on Saturday. 


Synergy Nutrition Program begins this week 5pm on Wednesday.

Synergy Nutrition Program begins this week 5pm on Wednesday.

Hybrid Programs - Full on this week. 

Hybrid Programs - Full on this week. 


"JOHNNY CASH"

We begin this program cycle with TEST WEEK because we need to get one more the week in before we get into the CF Games Open, which begins February 25th.  We will complete the test cycle and then get back into regular programming leading into the open.  The open requires a very "CF" style of conditioning, which means that aerobic capacity is of high importance and skill sets are not as demanding (typically).  We have been already prepping for this for months, but now that we know the actual starting date we can "peak" for it.  Thursday February 25th, is the first CF Open wod.  We will lead a heavy volume phase 3-4 weeks out of the open and then de-load the last week in as we will hold a moderate volume and intensity throughout the open (5 weeks).  Level 2&3 athletes you have been working on much of your gymnastics skills outside of workouts and in pre-work, but this upcoming phase will begin to bring the work done into the actual competitive workouts programmed, so you will have a lot of in class skill work to complete.  This is all done in a goal of preparation for the open.  The strength work remains similar to other cycles, meaning the volume and intensity waves are similar and static, but we have the addition of more skill work (gymn and oly) in the conditioning portion of the group class.  


MONDAY  JANUARY 11/16

Johnny Cash - cycle 02

WOD -

Level 2&3 - Fitness & Sport

“TEST DAY 7”

A. “Cindy”

AMRAP in 20 min of;

- 5 pull-ups

- 10 push-ups

- 15 squats

or

“Mary”

AMRAP in 20 min of;

- 5 HSPU’s

- 10 pistols

- 15 pull-ups

Level 1 - Health

A. “Cindy”

AMRAP in 20 min of;

- 5 pull-ups

- 10 push-ups

- 15 squats

L2T - Level 2
A. Ring skin the cats x8-10
B. Clean complex - clean deadlift to knees, clean deadlift to high hang, hang clean + low hang clean - build to heavy 1+1+1+1
C. Kipping parallel bar dips 8x2
D. Accumulate 90sec of L-sits

TUESDAY  JANUARY 12/16

Johnny Cash - cycle 02

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. HS wall walk-ups x10

B. Jerk technique

C. “Strange”

Complete for time;

- 20 split jerks @ 75/115#

- 20 ring rows

- 15 split jerks @ 75/115#

- 15 ring rows

- 10 split jerks @ 75/115#

- 10 ring rows

- 5 split jerks @ 75/115#

- 5 ring rows

T2W - Level 3
Tomorrow's pre-work
A. Ring skin the cats
B. Clean and jerk 2(70-75-80%x2), 2(75%x2)
C. Strict MU’s - 20 reps total
**Time cap of 10min.  This will require that most use a variation of this (banded, spotted, box/floor variations).  Do as many full as you can and then scale to finish reps with alternate variation.
D. Back squats 10(60%x3) - EMOM
E. CIC WOD #2
“CRIPPLER”
F. Accumulate 2 min L-sit hold on parallette

WEDNESDAY  JANUARY 13/16

Johnny Cash - cycle 02

WOD -

Level 2&3 - Fitness & Sport

A. Clean and jerk 2(70-75-80%x2), 2(75%x2)

B. Strict MU’s - 20 reps total

**Time cap of 10min.  This will require that most use a variation of this (banded, spotted, box/floor variations).  Do as many full as you can and then scale to finish reps with alternate variation.

>>>In class

A. Back squats 10(60%x3) - EMOM

B. CIC WOD #2

“CRIPPLER”

Level 1 - Health & Elements

A. Back squats 10x3 @ moderate load - EMOM

B. CIC WOD #2

“CRIPPLER”

L2T - Level 2
A. Kipping HSPU facing the wall - practice and put a few sets together.
C. Clean and jerk 2(70-75-80%x2), 2(75%x2)
D. Strict MU’s - 20 reps total

THURSDAY  JANUARY 14/16

Johnny Cash - cycle 02

WOD -

Level 2&3 - Fitness & Sport

A. Power snatch + Snatch - 14(65%x1+1) - EMOM

B. Stone cary x 6 gym lengths total @ moderate load

**all single trips (drop on extra mat at each end)

>>>In Class

A. Clean sumo grip deadlift 4x5 - across

B. CIC WOD #3

“KLOKOV”

Level 1 - Health & Elements

A. Clean sumo grip deadlift 4x5 - across

B. CIC WOD #3

“KLOKOV”

**may scale clean to thruster to just thruster

T2W - Level 3
A. Roll to Candlestick x 10
B. Inverted burpee...anyone want to try and send me video of ???
C. Wall walk-up and lateral wall walks (10 steps L/10 steps R)
**Free of wall if you can
D. Kipping HSPU facing the wall - practice and put a few sets together.
E. Power snatch + Snatch - 14(65%x1+1) - EMOM
F. Stone cary x 6 gym lengths total @ moderate load
**all single trips (drop on extra mat at each end)
G. Clean sumo grip deadlift 4x5 - across
H. CIC WOD #3
“KLOKOV”

FRIDAY  JANUARY 15/16

Johnny Cash - cycle 02

WOD -

Level 2&3 - Fitness & Sport

A. OHS 5x15 @ 50% snatch

**60% for women

>>>In Class

A. “Krista Hamstra”

AMRAP in 28 min with a partner

- 50 DU’s

- 10 T2B

- 10 HSPU’s

- 10 clean and jerk @ 100/155#

Level 1 - Health & Elements

A. “Krista Hamstra”

AMRAP in 28 min

- 50 DU’s or skip ropes

- 10 T2B or knee-ups

- 10 DB Push press

- 10 clean and jerk @ 85/135# (BFD = heavy KB deadlift)


SATURDAY  JANUARY 16/16

Johnny Cash - cycle 02

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

A. DB TGU - build to a heavy set on chosen arm

B. Row intervals

- 250m @ 500m pace - rest 45sec x 3

- 200, @ 500m pace - rest 45sec x 3

- 100m @ 500m pace - rest 45sec x3

**this is done with 45sec breaks between all sets.


SUNDAY  JANUARY 17/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

A. Snatch 2(80-85-90%x1), (80%x2)

>>>In Class

A. Press - build to heavy set of 4 in 14 min

B. CIC WOD #4

“FAT FRAN”

Level 1 - Health & Elements

A. Press - build to heavy set of 4 in 14 min

B. CIC WOD #4

“FAT FRAN”