CROSSFIT WOD's February 08-14, 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.


The fittest athletes on earth take on the 2015 Reebok CrossFit Games. Follow the journeys of the champs, Ben Smith and Katrin Davidsdottir, along with top contenders Mat Fraser, Sara Sigmundsdóttir, Dan Bailey and more. Get it on iTunes Tuesday, Feb. 23, 2016.

This will be a must watch.  Get ready for the CrossFit Games OPEN season by registering HERE.


Heading into the 10th year of the Games, Pat Sherwood sits down with Coach Glassman to talk about the history and future of the Open. 


I guess things happen that way - Johnny Cash. 

"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 08/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

A. Snatch + OHS 4x1+10 - build to moderate load

** No need to go super heavy, keep loads light and focus on speed and efficiency of the OHS

>>>In Class

A. “DON” - HERO wod

Complete for time

- 66 deadlifts @ 85/115#

- 66 box jumps @ 20/24”

- 66 KBS @ 16/24Kg

- 66 K2E

- 66 Sit-ups

- 66 Pull-ups

- 66 Thrusters @ 35/55#

- 66 Wall ball @ 14/20#

- 66 DU’s

**Time cap 33min

Level 1 - Elements

A. “DON” - HERO wod

Complete for time

- 66 deadlifts @ 65/95#

- 66 box jumps @ 12/18”

- 66 KBS @ 12/16Kg

- 66 hanging knee-ups

- 66 Sit-ups

- 66 Pull-ups or ring rows

- 66 Thrusters @ 35/45#

- 66 Wall ball @ 10/16#

- 66 DU’s

**Time cap 33min

L2T - Level 2
A. Snatch + OHS 4x1+10 - build to moderate load
B. Complete for time;
- 50 HSPU’s
**Every time you break complete 5 T2B

TUESDAY FEBRUARY 09/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. High hang vertical torso snatch 4x4 - light loads

B. Hang snatch 4x4 - build to heavy

C. AMRAP in 12min;

- 1 rope climbs

- 5 burpees

- 4 gym length sprints

T2W - Level 3
A. Snatch 2(85-90-95%x1), 2(80%x2)
B. Press - build to heavy set of 2 in 14 min
C. “Si”
- 32 bar MU for time
**Every time you break complete 6 burpees
D. “Wak”
Complete 4 rounds for time;
- 8 Deadlifts @ 115/185#
- 5 bar over burpees
**Rest tomorrow please

WEDNESDAY FEBRUARY 10/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. Snatch 2(85-90-95%x1), 2(80%x2)

>>>In Class

A. Press - build to heavy set of 2 in 14 min

B. “Siwak”

10- 8-6-4-2 for time of;

- Bar MU’s

- Deadlift 115/185#

Level 1 - Health

A. Press - build to heavy set of 2 in 14 min

B. “Siwak”

10- 8-6-4-2 for time of;

- C2B pull-ups or pull-ups

- Deadlift 105/155#

Elements

A. Press - build to heavy set of 2 in 14 min

B. “Siwak”

10- 8-6-4-2 for time of;

- pull-ups or ring rows

- Deadlift @ moderate load

L2T - Level 2
A. Snatch 2(85-90-95%x1)
B. Ring kip swing practice
C. Ring skin the cats x10 each
D.Burpee T2B x20

THURSDAY FEBRUARY 11/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. Power clean + push jerk 6(67.5%x4) - Every 90sec

B. Strict HSPU’s 6x3

- Use bands or elevation to hit 6 solid sets of three reps

>>>In Class

A. Back squat - build to heavy set of 3 in 20min

B. “Jack”

In partners complete in conga line fashion;

- 1000m row

- 50 35/45# thrusters

- 30 HSPU’s

Level 1 - Health & Elements

A. Back squat - build to heavy set of 3 in 20min

B. “Jack”

In partners complete in conga line fashion;

- 1000m row

- 30 35/45# thrusters

- 30 DB push press

T2W - Level 3
A. Power clean + push jerk 6(67.5%x4) - Every 90sec
B. Strict HSPU’s 6x3
C. Back squat - build to heavy set of 3 in 20min
D. Ring skin the cats x 10
E. “Jack”
In group of 3-4 complete in conga line fashion;
2 rounds of;
- 800m row
- 40 35/45# thrusters
- 20 HSPU’s

FRIDAY FEBRUARY 12/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. Tire flips x20 total - not for time, just get it done

>>>In Class

A. Deadlift 10(67.5%x2) - EMOM

B. “Amanda”

- MU rings

- Snatch (full) @ 95/135#

9-7-5 for time

Level 1 - Health

A. Deadlift 10x2 - EMOM @ moderate load

B. “Amanda”

- Pull-ups

- Power snatch @ light/moderate load

10-8-6-4 for time

Elements

A. Deadlift 10x2 - EMOM @ moderate load

B. “Amanda”

- Pull-ups or ring rows

- Power snatch @ light/moderate load or heavy KBS

10-8-6-4 for time


SATURDAY FEBRUARY 13/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Complete for time;

- Row 500m

- 50 T2B

- Row 1000m

- 40 T2B

- Row 1500m

- 30 T2B


SUNDAY FEBRUARY 14/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. Clean and jerk 2(85-90-95%x2), 2(80%x2)

B. Strict MU’s on rings - AMRAP in 8 min.

**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

VALENTINES DAY PARTNER WOD

For Time complete;

- 100 alt partner burpees **partner holds plank whil other jumps over and then does burpee

- 150 wall balls 14/20#

- 150 push-ups

- 300 DU's or skip ropes