CROSSFIT WOD's January 18-24th, 2016.

The CIC is this upcoming Saturday - be sure to drop by and cheer everyone on if you are not competing.  We are very much looking forward to hosting all those coming into town - see you all soon. 


"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 18/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

A. Power clean + jerk 20(60%x1) - Every 30sec

B. Strict ring MU’s - AMRAP in 8min

**Spot or use bands if necessary, but challenge the pull and turn over.  In last 30sec complete 1 unbroken set of kipping MU for reps.

>>>In Class

ALL LEVELS

A. Back squat - build to heavy set of 6 in 20min

B. “AED - CIC wod #1”

- Gym width shuttle runs - AMRAP in 5 min

C. AMRAP burpees in 3 min

L2T - Level 2
A. Power clean + jerk 20(60%x1) - Every 30sec
B. MU transition practice (from knees, heels, box)
C. L-pull-ups x20
**Play around with swing to L-pull-up

TUESDAY JANUARY 19/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

A. Tire flip x20 total at moderate load

B. Deadlift 10(60%x3) - EMOM

>>>In class

A. “Fever”

AMRAP in 90sec

- 95/135# Santches

- HSPU’s

1.2.3.4….

Rest 90sec x 8 rounds

B. Strict supported back T2B x 30 reps total

**break up as you like - these are done with the squat rack upright against your back and arms hanging from the rig.

**Scale to leg lowering (back must be in contact with the floor at all times.

Level 1 - Health

A. “Fever”

AMRAP in 90sec

- 55/75# Power snatches

- DB push presses

1.2.3.4….

Rest 90sec x 8 rounds

B. Hanging knee-ups x40 reps

Elements

A. “Fever”

AMRAP in 90sec

- 85/115# deadlifts

- DB push presses

1.2.3.4….

Rest 90sec x 8 rounds

B. Hanging knee-ups x40 reps

T2W - Level 3
A. Teddy bear to free HSPU (kipping) into HS walk practice with partner x 6 each
B. Tire flip x20 total at moderate load
C. Deadlift 10(60%x3) - EMOM
D. “Fever”
AMRAP in 90sec
- 95/135# Santches (full)
- HSPU’s
1.2.3.4….
Rest 90sec x 8 rounds
E. Strict supported back T2B x 30 reps total

WEDNESDAY JANUARY 20/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

A. Banded KBS 5x15 @ moderate load

B. Row intervals

- 250m @ 500m pace - rest 30sec x 3

- 200, @ 500m pace - rest 30sec x 3

- 100m @ 500m pace - rest 30sec x3

**this is done with 30sec breaks between all sets.

L2T - Level 2
A. Clean and jerk  2(72.5-77.5-82.5%x2), 2(77.5%x2)
B. HS walk practice - 5min of 10’ lengths
C. Strict HSPU’s 6x5

THURSDAY JANUARY 21/16
Johnny Cash - cycle 03
WOD -
Level 2&3 - Fitness & Sport
A. Clean and jerk  2(72.5-77.5-82.5%x2), 2(77.5%x2)
B. HS walk practice - 5min of 10’ lengths
C. Strict HSPU’s 6x5
**Rest as needed - choose depth of HSPU or bands based on rep range
>>>In class
A. Squats 10(62.5%x2) - EMOM
B. “Sue”
Complete for time;
- 25/40# DB thrusters
- Pull-ups
5-10-15-20
Level 1 - Health
A. Squats 10x2 - EMOM @ moderate load
B. “Sue”
Complete for time;
- 20/30# DB thrusters
- Pull-ups or ring rows
5-10-15-20
Elements
A. Squats 10x2 - EMOM @ moderate load
B. “Sue”
Complete for time;
- 10/20# DB thrusters
- Ring rows
5-10-15-20
T2W - Level 3
A. Clean and jerk  2(72.5-77.5-82.5%x2), 2(77.5%x2)
B. HS walk practice - 5min AMRAP of 10’ lengths at a time - pace appropriately
C. Strict HSPU’s 6x5
D. Squats 10(62.5%x2) - EMOM
E. “Sue”
Complete for time;
- 25/40# DB thrusters
- C2B Pull-ups
5-10-15-20

FRIDAY JANUARY 22/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

A. Snatch pull + power snatch 10(70%x1+1)

B. Conan’s wheel 5x2 circles @ moderate load

**Do not overload.  With a comp this weekend, keep this lighter than heavier have fun.  

>>>In Class

A. Clean sumo grip deadlift 4x3

B. “June”

Complete for time;

- 55/75# SDLHP

- 55/75# Push press

3-6-9-12-15-18

Level 1 - Health

A. Clean sumo grip deadlift 4x3

B. “June”

Complete for time;

- 45/65# SDLHP

- 45/65# Push press

3-6-9-12-15-18

Elements

A. Clean sumo grip deadlift 4x3

B. “June”

Complete for time;

- 35/45# SDLHP

- 35/45# Push press

3-6-9-12-15-18


SATURDAY JANUARY 23/16

GYM CLOSED FOR THE CAST IRON CLASSIC


SUNDAY JANUARY 24/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

**Those competing in the CIC - take a rest day.

A. OHS 5x15 @ 52.5% of snatch

**62/5% for women

>>>In Class

A. DB press 4x15 - build to heavy

B. “Map”

10 rounds for time of;

- 10 95/135# deadlifts

- 10 push-ups

>>>After class

A. Ab Wheel roll-outs 4x10-12

Level 1 - Health & Elements

A. DB press 4x15 - build to heavy

B. “Map”

10 rounds for time of;

- 10 85/115# deadlifts

- 10 push-ups

>>>After class

A. Ab Wheel roll-outs 4x10-12