CROSSFIT WOD's - February 22-28, 2016.

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. 

The SYNERGY OPEN TEAM (if we qualify for Regionals) will be chosen from the top three mens and women of the open on the western Canadian top ranking list. 


ARTICLE - "THE CROSSFIT OPEN EXPLAINED"

**If you are still trying to figure out what this open stuff is all about - read about it here :)


Watch closely as Laurie M makes a couple appearances in this one - MASTERS PART 3.


Back at the ranch for 16.5 - announced. 


"BEYONCE"

Oh snap - more guilty pleasures with Beyonce.  These girls runt he world :)

This program will run throughout the open and will be on a 7 day cycle, meaning each week will be the same from one week to the other in structure as our workouts revolve around the OPEN announcement and workouts.  Reminder - we will be doing a live announcement at the gym on Thursday and having the top 8 athletes (top 8 male and female) from last years open compete on Thursday night after the open announcement.  We will then do the open workout in all classes on Friday along with Sunday.  Sunday will be a bit different than other days as we will not run official classes, but open gym time.  Show up and get warmed up to go and then jump into a heat while burgers and banana's are on the grill with protein shakes served as well. 

 


MONDAY FEBRUARY 22/16

Beyonce - week 01

WOD -

Level 2&3 - Fitness & Sport

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

B. Snatch pull + hang power snatch 4(65%x2+4)

C. Rope climbs x 8-12

>>>In class

A. “Sqwaats”

Complete;

- 4 Back squats (moderate load - save legs)

- 12 DB push press

- Row 200m max effort

Every 4.5min x 7 rounds

Level 1 - Health

A. “Sqwaats”

Complete;

- 4 Back squats (moderate load - save legs)

- 12 DB push press

- Row 150/200m max effort

Every 4.5min x 7 rounds

**shoot for 55-75sec/rounds

Elements

A. “Sqwaats”

Complete;

- 4 Back squats or KB goblet squats

- 12 DB push press

- Row 150m max effort

Every 4.5min x 7 rounds

**shoot for 55-75sec/rounds


TUESDAY FEBRUARY 23/16

Beyonce - week 01

WOD -

Level 2&3 - Fitness & Sport

A. Snatch - build to daily max effort (one miss only)

B. Clean deadlift to knees + clean pull + power  clean 4(65%x1+2+3)

C. HSPU’s 8x2 (heavy)

**scale to a difficult level - rest as needed.  

>>>In Class

A. Clean sumo grip deadlift 4x4

B. “HQ”

Complete working only odd minutes;

- 100 pull-ups

- 125 65/95# push press

- 150 65/95# back squats

**Working min on min off.  Work 1-2 min, rest 2-3, work 3-4….

Level 1 - Health

A. Clean sumo grip deadlift 4x4

B. “HQ”

Complete working only odd minutes;

- 80 pull-ups

- 100 55/75# push press

- 125 55/75# back squats

**Working min on min off.  Work 1-2 min, rest 2-3, work 3-4….

Elements

scale loads accordingly


WEDNESDAY FEBRUARY 24/16

Beyonce - week 01

WOD -

Level 2&3 - Fitness & Sport

A. Tire flips 5x8 unbroken

>>>In class

A. Press + jerk 5x5+1

B. “Carter”

AMRAP in 5min

- 15 T2B

- 15 95/135# SDLHP

- 30 DU’s

Rest 2min

AMRAP in 5min

- 15 KTE

- 15 95/135# SDLHP

- 30 DU’s

Level 1 - Health & Elements

A. Press + jerk 5x5+1

B. “Carter”

AMRAP in 5min

- 15 T2B

- 15 65/95# SDLHP

- 30 DU’s

Rest 2min

AMRAP in 5min

- 15 KTE

- 15 65/95# SDLHP

- 30 DU’s


THURSDAY FEBRUARY 25/16

Beyonce - week 01

WOD -

“OPEN ANNOUNCEMENT for 16.1”

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

A. Deadlifts 10x2 - EMOM @ moderate load

B. Row intervals;

- Row 200m @ 500m pace

- Rest 45sec

12 rounds

**shoot for no more than  5 sec drop in performance across all sets.


FRIDAY FEBRUARY 26/16

Beyonce - week 01

WOD -

OPEN WOD 16.1

**Classes will run all day as normal, and we will be judging each other doing the open WOD for the week that was released last night. Fun. 


SATURDAY FEBRUARY 27/16

Beyonce - week 01

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

A. High hang cleans 10x2 - EMOM @ moderate load

B.  

AMRAP in 10 min

- 3 hang power cleans @ moderate load

- 6 deadlifts @ clean loads

- 9 Pull-ups

- 27 DU’s


SUNDAY FEBRUARY 28/16

Beyonce - week 01

WOD -

OPEN WOD 

**The gym will be open from 9am-1pm, but not run at specific class times, but just show up and based on the Open WOD, we will simply get heats going and run them as needed. Reminder we will be serving hamburgers, protein shakes, and grilled bananas.