CROSSFIT WOD's January 04-10, 2016.

CF Journal Article - Prevention or Prescription

CF Journal Article - Prevention or Prescription


Hybrid programs for OLY & POWER begin this week - check them out at the Hybrid blog page.

Hybrid programs for OLY & POWER begin this week - check them out at the Hybrid blog page.

Have you read the Synergy Nutritional Philosophy? - find it here. 

Have you read the Synergy Nutritional Philosophy? - find it here. 


"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 04/15

Johnny Cash - cycle 01

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Jumping jerk drill (out-in-forward or unicorn-unicorn-dragon) x 20

B. Jerk from rack - build to heavy set (not maximal) in 15 min

C. “Journal”

5 rounds for reps

- 1 min DB suitcase deadlifts

- 1 min push-ups

L2T - Level 2
A. Snatch technique for complex.
B. Snatch complex - snatch deadlift to knees + snatch deadlift to high hang + hang power snatch + low hang snatch 1+1+1+1
**Build loads in 25-30 min - this is a big complex, focus on all positions and make it perfect.
C. HS wall runs 3x20 shoulder taps
D. HS freeholds with partners.

TUESDAY  January 05/15

Johnny Cash - cycle 01

WOD -

ALL LEVELS

“TEST DAY 2”

A. Max effort HSPU’s in one set

>>>In Class

A. Max effort unbroken DU’s in 2 min (shoot for longest unbroken set within)

B. Max effort strict pull-ups or strict MU’s

**choose based on skill

C. Max effort pistols in 90sec

**pistols to box as scaling

D. Max effort push-ups or parallel bar dips

**choose based on skill

E. Row 500m for time

**Do this in partners and cheer each other on - this will get loud.

T2W - Level 3
A. Strict MU’s (banded) - 10x2
**use a light band and possibly a spotter if needed - stay tight throughout and work on the turn over.
B. Test week Wod’s
C. Row technique and drills
D. 500m row test
**rest as needed between completing row intervals
E. Row intervals;
- Row 250m @ 500m pace
- rest 45sec - repeat - rest 45sec
- Row 200m @ 500m pace - rest 30sec - repeat x2
**2 sets of 250m and 3 sets of 200m.
**This is lactate shuttle training..meaning its death.   Enjoy :)

WEDNESDAY  January 06/15

Johnny Cash - cycle 01

WOD -

Level 2&3 - Fitness & Sport

“TEST DAY 3”

A. Helen” – benchmark

3 rounds for time of;

- 500m row

- 21 16/24kg KBS

- 12 pull-ups

Level 1 - Health & Elements

A. Helen” – benchmark

3 rounds for time of;

- 500m row

- 21 12/16kg KBS

- 12 pull-ups or ring rows

L2T - Level 2
A. MU turnover drill of choice
B. Strict MU or C2B pull-ups 10x2
**spot the MU or use light bands and ensure that proper technique is used throughout the pulls - this is where long term strength will be developed.
C. Row intervals
- Row 250m @ 500m pace
- rest 45sec - repeat - rest 45sec
- Row 200m @ 500m pace - rest 30sec - repeat x2
**2 sets of 250m and 3 sets of 200m.
**This is lactate shuttle training..meaning its death.   Enjoy :)

THURSDAY  January 07/15

Johnny Cash - cycle 01

WOD -

ALL LEVELS

“TEST DAY 4”

A. Max Snatch - find max effort snatch

>>> In class

A. Max effort clean and jerk in 30 min

**warm-up protocol as example

2(35%x2), 2(50%x2), 2(60%x2), 70%x2, 75%x2, 80-90-100%+x1

B. “Isabel”

- 30 - 95/135# snatches for time

or

“Grace”

- 30 - 95/135# Clean and jerks for time

**choose based on interest

T2W - Level 3
A. Max Snatch - find max effort snatch
B. Max effort clean and jerk in 30 min
**warm-up protocol as example
2(35%x2), 2(50%x2), 2(60%x2), 70%x2, 75%x2, 80-90-100%+x1
C. “Isabel”
- 30 - 95/135# snatches for time
or
“Grace”
- 30 - 95/135# Clean and jerks for time
**choose based on interest
D. EDT T2B - AMRAP in 8min @ reps of 6-10
**choose unbroken rep scheme that you will continue to use throughout the 8 min.

FRIDAY  January 08/15

Johnny Cash - cycle 01

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

A. HS wall walk-ups x10

B. HS partner freehold practice with partners (group of three) - coaches will discuss spotting technique.

**Scale to inversions with feet on box and practice being upside down.

C. Rope climbs x6 trips

**do double half climbs or single full climbs or double lying rope climbs

D. Partner shuttle runs alternating for 4 min

**run gym lengths - run to half, back to start, then to full gym length and back - tag partner and repeat.


SATURDAY  January 09/15

Johnny Cash - cycle 01

WOD -

Level 2&3 - Fitness & Sport

“TEST DAY 5”

A. “Fran" – benchmark

21-15-9 for time of;

- 65/95# thrusters

- Pull-ups

Level 1 - Health & Elements

A. “Fran" – benchmark

21-15-9 for time of;

- 55/75# thrusters

- Pull-ups or ring rows


SUNDAY  January 10/15

Johnny Cash - cycle 01

WOD -

ALL LEVELS

“TEST DAY 6”

A. “Fight Gone Bad”

Three rounds of;

- Wall-ball @ 14/20#

- Sumo deadlift high-pull @ 55/75#

- Box Jump @ 20/24”

- Push-press @ 55/75#

- Row for calories

**1 min of work at each station for max reps total.

**Scle loads as necessary