CROSSFIT WOD's - March 14-20, 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 REGIONAL 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. 


Road to the Games with three Games athletes. 


"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 MARCH 14/16

Beyonce - week 04

WOD -

Level 2&3 - Fitness & Sport

A. Snatch 2(80-85%x2), 2(90%x1), 75%x2

B. Power clean + push jerk 4(70%x3)

C. Rope climbs (optional based on recovery) x10

>>>In Class

A. “DL”

Complete;

- 6 deadlifts @ moderate load

- 4+8 DB bench press

- 6 gym width sprints

Every 4 min x 6 rounds

Level 1 - Health & Elements

A. “DL”

Complete;

- 6 deadlifts @ moderate load

- 4+8 DB bench press

- 6 gym width sprints

Every 4 min x 6 rounds


TUESDAY MARCH 15/16

Beyonce - week 04

WOD -

Level 2&3 - Fitness & Sport

A. Hang snatch pull + Power snatch 6(67.5%x2+1)

B. Clean and jerk 2(80-85%x2), 2(90%x1), 75%x2

C. HSPU’s 8x2 (heavy)

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

>>>In Class

A. Back squat - build to heavy double in 20min

B. “HQ”

1 rounds of;

- 100 DU’s

- 50 squats

- 25 65/95# push press

Then, 2 rounds of;

- 60 DU’s

- 30 squats

- 15 65/95# push press

Then 3 rounds of;

- 40 DU’s

- 20 squats

- 10 65/95# push press

Level 1 - Health & Elements

A. Back squat - build to heavy double in 20min

B. “HQ”

1 rounds of;

- 100 DU’s or skip ropes

- 50 squats

- 25 55/75# push press

Then, 2 rounds of;

- 60 DU’s or skip ropes

- 30 squats

- 15 55/75# push press

Then 3 rounds of;

- 40 DU’s or skip ropes

- 20 squats

- 10 55/75# push press


WEDNESDAY MARCH 16/16

Beyonce - week 04

WOD -

Level 2&3 - Fitness & Sport

A. Conan’s Wheel 3x2 circles

>>>In Class

A. “FGB-60”

Complete 1 min at each station for reps;

- wall ball @ 14/20#

- 55/75# push press

- Box jumps @ 18/20”

- 55/75# SDLHP

- Row for calories

- Rest 4min - repeat for 3 rounds

**With more rest it is possible to increase intensity, but if you are looking to stay fresh for Thurs/Fri, then do this wod at 60-80% based on your level of recovery.

Level 1 - Health & Elements

A. “FGB-60”

Complete 1 min at each station for reps;

- wall ball @ 14/20#

- 55/75# push press

- Box jumps @ 18/20”

- 55/75# SDLHP

- Row for calories

- Rest 4min - repeat for 3 rounds


THURSDAY MARCH 17/16

Beyonce - week 04

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

A. High hang snatch x4

B. Hang snatch x3

C. Low hang snatch

**Build load on each movement across 25 min.

D. “Speed”

Complete 4 rounds for time;

5 Pull-ups

10 DB thrusters @ light load


FRIDAY MARCH 18/16

Beyonce - week 04

WOD -

16.4 CROSSFIT OPEN


SATURDAY MARCH 19/16

Beyonce - week 04

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

A. Jerk from a rack 12x2 - EMOM @ moderate load

B. AMRAP in 6min of;

- 5 pull-ups

- 10 push-ups

- 15 squats

Rest 4 min, then

AMRAP in  6 min of;

- 5 T2B

- 10 push-ups

- 15 walking lunges


SUNDAY MARCH 20/16

Beyonce - week 04

WOD -

OPEN WOD 16.4