CROSSFIT WOD's February 01-07, 2016.

SQUAT PATTERNS: BOSS PRACTICAL MINI-SEMINAR

THIS IS THE FIRST IN A SERIES OF BOSS STRENGTH INSTITUTE MINI-SEMINARS TACKLING THE MOST IMPORTANT MOVEMENT PATTERNS FOR REHABILITATION, HEALTH, AND PERFORMANCE. THIS IS A HANDS-ON, PRACTICAL SEMINAR DESIGNED FOR THE HEALTH AND REHABILITATION PROFESSIONAL TO IMPROVE THEIR ABILITY TO COACH/TEACH THEIR CLIENTS, BUT IS ALSO APPROPRIATE FOR THE TRAINEE TO IMPROVE THEIR OWN TECHNIQUE. 

PARTICIPATE IN A THREE HOUR PRACTICAL SEMINAR THAT WILL ADDRESS: 
* INDIVIDUALIZING SQUAT STANCE AND DEPTH, 
* COACHING TECHNIQUE/CUES/ERRORS, 
* MODIFICATIONS FOR MOBILITY LIMITATIONS, 
* REGRESSIONS, 
* LOADING PROGRESSIONS, AND
* ASSISTANCE WORK TO SUPPORT HEALTH/REHABILITATION GOALS. 

FEES: $75 FOR PROFESSIONALS/TRAINEES, $49 FOR POST-SECONDARY OR HIGH-SCHOOL STUDENTS

REGISTER BY SENDING AN EMAIL TO: SCOTTY.BUTCHER@USASK.CA AND BY CLICKING 'GOING' TO THIS FACEBOOK EVENT

FUTURE SEMINARS WILL COVER: DEADLIFTING, PRESSING, PULLING, STRENGTH PROGRAMMING FOR REHABILITATION AND WILL BE ANNOUNCED SOON.


CF GAMES OPEN - get registered NOW.  Teams are created - your affiliate is CROSSFIT SASKATOON and your team is either SYNERGY STRENGTH (Central) or NE SYNERGY STRENGTH.  You must choose the club that you train at moe than 50% of the time. 


Very interesting quick read from the book - "The End of Illness" by David Agus.  I have always been intrigued by the thought of health/wellnes being achieved by solely living a healthy lifestyle of old fashioned labour and hard work.  The first page here reminds me of a couple pages out of one of my favourite books "the Way to live" by George Hackenschmidt (written in early 1900's).  Love this stuff - I love exercise and working out, but I also love the fact that  there is something unique about living an "old fashion" lifestyle. 

- Thanks Mark Wahba for sending this our way


"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 February 01/16

Johnny Cash - cycle 04

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. AMRAP in 6 min;

- Push-ups

- T2B

L2T - Level 2
A. Snatch 2(80-85-90%x2), 2(80%x2)
B. HS kick-ups to wall + HS wall run x4
C. HS walking practice
D. HSPU eccentrics (elevate if possible) 5x3 (5sec eccentric)

TUESDAY February 02/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

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

>>>In Class

A. Press - build to heavy set of 3 in 14 min

B. “Kaz”

AMRAP in 12 min

- 1 rope climb

- 5 Deadlift @ 185/315#

- 15 burpees

Level 1 - Health

A. Press - build to heavy set of 3 in 14 min

B. “Kaz”

AMRAP in 12 min

- 1 lying rope climb

- 5 Deadlift @ 125/225#

- 15 burpees

Elements

A. Press - build to heavy set of 3 in 14 min

B. “Kaz”

AMRAP in 12 min

- 8 ring rows

- 5 Deadlift @ moderate load

- 10 burpees

T2W - Level 3
A. Snatch 2(80-85-90%x2), 2(80%x2)
B. B. HS kick-ups to wall + HS wall run x4
C. HS walking practice
D. HSPU eccentrics (elevate if possible) x10 (5sec eccentric)
E. “Kaz”
AMRAP in 16 min
- 1 rope climb
- 1+5 deadlift + hang power clean @ 115/205
- 15 DB HSPU’s

WEDNESDAY February 03/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. Power clean + jerk 6(65%X1) - Every 10sec - Rest 3 min.  Complete 5 cycles of this

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

A. Back squat - build to heavy set of 4 in 20min

B. “Capes”

5 rounds for time

- 100 DU’s

- 25 DB thrusters @ 20/30#

Level 1 - Health

A. Back squat - build to heavy set of 4 in 20min

B. “Capes”

5 rounds for time

- 100 skip ropes

- 25 DB thrusters @ 15/25#

Elements

A. Back squat - build to heavy set of 4 in 20min
B. “Capes”
5 rounds for time
- 100 skip ropes
- 25 DB thrusters @ light load
L2T - Level 2
A. Roll to Candlestick 5x3 B. Power clean + jerk 6(65%X1) - Every 10sec - Rest 3 min.  Complete 5 cycles of this
C. Kip swings on rings with non-false grip 4x10

THURSDAY February 04/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. Keg clean and jerk  - play with different loads and complete 10 heavy lifts at any load.   

**Some may need to use the sandbags as the loads are not ideal with the kegs

B. Deadlift 10(65%x2) - EMOM

>>>In Class

A. “Jon Paul”

4 rounds for reps

- 1 min wall ball 14/20#

- 1 min KB SDLHP @ 24/32lg

- 1 min box jumps 20/24”

- 1 min DB push press 30/45#

- 1 min 35/45# OH lunges

>>>After class

A. GHD sit-ups - 50 total

Level 1 - Health & Elements

A. “Jon Paul”

4 rounds for reps

- 1 min wall ball 12/16#

- 1 min KB SDLHP @ 16/24lg

- 1 min box jumps 12/18”

- 1 min DB push press 20/30#

- 1 min back or front rack  lunges

T2W - Level 3
A. Keg clean and jerk  - play with different loads and complete 10 heavy lifts at any load.   
**Some may need to use the sandbags as the loads are not ideal with the kegs
B. Deadlift 10(65%x2) - EMOM
C. “Jon Paul”
4 rounds for reps
- 1 min wall ball 14/20#
- 1 min KB swinging high pull @ 24/32lg
- 1 min box jumps 20/24”
- 1 min DB push press 30/45#
- 1 min 35/45# OH lunges
- 1 min GHD sit-ups

FRIDAY February 05/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

A. DB cleans 5x10 - build in loads

B. Row intervals

- 250m @ 500m pace - rest 20sec x 3

- 200, @ 500m pace - rest 20sec x 3

- 100m @ 500m pace - rest 20sec x3

**this is done with 20sec breaks between all sets.


SATURDAY February 06/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. Clean and jerk 2(80-85-90%x2), 2(80%x2)

B. HS walk practice - 5min of 10’ lengths

C. Strict HSPU’s 6x4

**Rest as needed - choose depth of HSPU or bands based on rep range

>>>In Class

A. Squats 10(60%x3) - EMOM

B. “Shaw”

For time;

- 1500m Row

Then 4 rounds of;

- 12 ring dips

- 12 C2B pull-ups

- 24 DB power snatch 35/55#

Level 1 - Health

A. Squats 10x3 - EMOM @ moderate load

B. “Shaw”

For time;

- 1250m Row

Then 4 rounds of;

- 12 ring dips or push-ups

- 12 pull-ups

- 24 DB power snatch 30/40#

Elements

A. Squats 10x3 - EMOM @ moderate load

B. “Shaw”

For time;

- 1000m Row

Then 4 rounds of;

- 12 push-ups

- 12 pull-ups or ring rows

- 24 DB power snatch @ moderate load


SUNDAY February 07/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

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

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. “Magnus”

AMRAP in 16 min

- 95/135# OHS

- T2B

1.2.3.4.5.6…

Level 1 - Health & Elements

A. Clean sumo grip deadlift 4x3

B. “Magnus”

AMRAP in 16 min

- 65/95# OHS or Heavy goblet squat

- T2B or hanging knee-ups

1.2.3.4.5.6…