CROSSFIT WOD's - February 15-21, 2016.

SYNERGY STRENGTH 2016 CROSSFIT OPEN

As with every year Synergy Strength Central, SE, and NE will be partaking in the Crossfit Games Open competition.  This is the CrossFit Gams first level of competition that is designed for all levels of athletes - last year there were 273,000 athletes world wide who partook int eh festivities.  

How does it work? "2016 What is the Open" video - watch this and understand what the OPEN is all about. 

If you are interested checkout last years Open Workouts HERE.  The workouts are meant to be inclusive 

Synergy Open Rules and Structure;

We have big plans for this years open and we want you all involved.  We will be doing the following as part of this years open competition;

- Thursday - This will be a rest day for the club.  We will have the live open announcement on the wall at the gym live at 6:00pm.  We will watch the announcement and the workout, then our top 5-10 Synergy athletes of the previous weeks performance (last year for the first workout) will go head to head at the gym.  This performance will be video taped and put on social media for all to watch the following day.  The T2W group will then complete the workout after the top group of individuals goes through things, this will simply be part of their weekly training program and be limited to those in the program. 

- Friday - we will be doing the Open workout in the gym all day (every class)

- Saturday - will be a rest day for training 

- Sunday - "BPB" - Burgers, Protein, and Bananas will be served at the gym for the second Open WOD.  We will be open from 9am-1pm, but class times will not be on the hour, but will simply run as people come in and get ready to go.  Heat times will not be set, but will run on demand. 

**Everyone will have a max of two open workout opportunities rom Thursday-Monday.  We will schedule workout Thursday and Sunday and no extra workout times will be allowed, unless special circumstances require it.  Coaches permission will be required to do OPEN workouts out side of class time. 

Julie Foucher loves the open - you should to.  Get registered HERE


CrossFit Games Masters - Part 1

CrossFit Games Masters - Part 2.


"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 15/16

Johnny Cash - cycle 06

WOD -

Level 2&3 - Fitness & Sport

A. Snatch pull + Hang power snatch 10(72.5%x1+1) - EMOM

B. Tire flips 5x8

>>>In Class

A. “HQ”

AMRAP in 20min of;

- 10 burpee pull-overs

- 30 squats

- 1 min HS hold on wall (must accumulate 60sec)

**Oh boy this looks fun. Scale burpee pull-over to skin the cat with no excessive kipping.

Level 1 - Health & Elements

A. “HQ”

AMRAP in 20min of;

- 10 skin the cats on rings or burpee pull-up or burpee and jump to touch rig

- 30 squats

- 1 min HS hold on wall (must accumulate 60sec) or DB seated presses @ light load


TUESDAY FEBRUARY 16/16

Johnny Cash - cycle 06

WOD -

Level 2&3 - Fitness & Sport

A. “Fast and Heavy”

Complete for time;

- 21 DB thrusters @ 30/50#

- 500m row

- 18 DB thrusters @ 30/50#

- 500m row

- 15 DB thrusters @ 30/50#

Rest 2min, then complete;

- 50 burpees

Level 1 - Health & Elements

Scale loads accordingly from above

T2W - Level 3
A. Candle stick to pistols x 10
B. Skin the cat x6-10
C. HS walk practice with partner
D. “Fast and Heavy”
Complete for time;
- 24 DB thrusters @ 30/50#
- 500m row
- 21 DB thrusters @ 30/50#
- 500m row
- 18 DB thrusters @ 30/50#
- 500m row
- 15 DB thrusters @ 30/50#
Rest 2min, then complete;
- 4 lengths of gym burpee broad jumps

WEDNESDAY FEBRUARY 17/16

Johnny Cash - cycle 06

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

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

B. “HQ”

5 rounds for total reps

- 1 min Russian KBS @ 16/24kg

- 1 min push-ups

- 1 min T2B

L2T - Level 2
A. Candlestick rolls to pistol or squat
B. Snatch pull + Hang power snatch 10(72.5%x1+1) - EMOM
C. Tire flips 5x8

THURSDAY FEBRUARY 18/16

Johnny Cash - cycle 07

WOD -

Level 2&3 - Fitness & Sport

A. Snatch - build to max effort (take a video of best and send to me on FB)

>>>In Class

A. Press - build to heavy set of 1 in 14 min

B. “Crash”

Complete 5 rounds for time;

- 3 rope climbs

- 9 deadlifts @ 135/225#

- 12 burpee over bar

Level 1 - Health & Elements

A. Press - build to heavy set of 1 in 14 min

B. “Crash”

Complete 5 rounds for time;

- 3 lying rope climbs

- 9 deadlifts @ 95/135#

- 12 burpee over bar

T2W - Level 3
A. Inverted burpee (send me videos, becuase noone did last time)
B. Snatch - build to max effort (take a video of best and send to me on FB)
C. Strict ring MU’s - AMRAP in 8min
**From tomorrow
D. Press - build to heavy set of 1 in 14 min
E. “Crash”
Complete 5 rounds for time;
- 3 rope climbs
- 6 Power cleans @ 135/225#
- 9 deadlifts @ 135/225#
- 12 burpee over bar

FRIDAY FEBRUARY 19/16

Johnny Cash - cycle 07

WOD -

Level 2&3 - Fitness & Sport

A. Power clean + jerk 13(70%X1) - EMOM

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 2 in 20min

B. Partner wod;

Alternate with partner for AMRAP in 15min;

- 25/40# DB hang cleans + hang clean to thruster 4+4

- 4 gym length sprints

Level 1 - Health & Elements

A. Back squat - build to heavy set of 2 in 20min

B. Partner wod;

Alternate with partner for AMRAP in 15min;

- DB hang cleans + hang clean to thruster 4+4 @ moderate load

- 4 gym length sprints


SATURDAY FEBRUARY 20/16

Johnny Cash - cycle 07

WOD -

Level 2&3 - Fitness & Sport

A. Conans Wheel - 3x2 circles @ moderate load.

>>>In Class

A. Deadlift 10(70%x1) - EMOM

B. “Rich”

AMRAP in 12 min of;

- 12 deadlift @ 65/95#

- 12 power snatch @ 65/95#

- 12 T2B

Level 1 - Health

A. Deadlift 10x1 - EMOM @ moderate load

B. “Rich”

AMRAP in 12 min of;

- 12 deadlift @ 55/75#

- 12 power snatch @ 55/75#

- 12 T2B

Elements

A. Deadlift 10x1 - EMOM @ moderate load

B. “Rich”

AMRAP in 12 min of;

- 12 sumo deadlift high pulls @ 55/75#

- deadlift @ 55/75#

- 12 T2B


SUNDAY FEBRUARY 21/16

Johnny Cash - cycle 07

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Hang cleans x4 - build to heavy set in 20min

B. on a 9min running clock complete AMRAP;

- 1 min squats

- 1 min push-ups

- 1 min box jumps

- 1 min pull-ups

- 1 min HSPU’s

- 1 min walking lunges

- 1 min DU’s

- 1 min sit-ups

- 1 min row