CROSSFIT WOD's - March 21-27, 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. 


"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 21/16

Beyonce - week 05

WOD -

Level 2&3 - Fitness & Sport

A. Snatch 70-75-80-85-90-95%x1, 75%x2

B. Hang power clean + push jerk 4(72.5%x3)

C. Rope climbs (optional based on recovery) x10

>>>In Class

A. Front squats EMOM - start at 50’ish’% and add 5% each minute (use the 5,10 or 20# pound increments)

**Go until positional failure

B. “6Pack”

AMRAP in 1min;

- 4 DB Thrusters @ 35/45#

- 4 burpees

Every 5min x 5 rounds

Level 1 - Health & Elements

A. Front squats EMOM - start at 50’ish’% and add 5% each minute (use the 5,10 or 20# pound increments)

**Go until positional failure

B. “6Pack”

AMRAP in 1min;

- 4 DB Thrusters @moderate load

- 4 burpees

Every 5min x 5 rounds


TUESDAY MARCH 22/16

Beyonce - week 05

WOD -

Level 2&3 - Fitness & Sport

A. Snatch deadlift to knees + snatch pull + power snatch 4(72.5%x1+1+1)

B. Clean and jerk 70-75-80-85-90-95%x1

C. Strict HSPU + Kipping HSPU 10(1+2) - EMOM

**Adjust kipping reps to make challenging.

>>>In Class

A. Clean sumo grip deadlifts 4x4

B. “First Month”

Complete 1 round of;

- 30 85/115# power cleans

- 15 ring dips

- 12 T2B

Then complete 2 rounds of;

- 20 85/115# power cleans

- 10 ring dips

- 8 T2B

Then complete 3 rounds of;

- 10 85/115# power cleans

- 5 ring dips

- 4 T2B

Level 1 - Health & Elements

A. Clean sumo grip deadlifts 4x4

B. “First Month”

Complete 1 round of;

- 30 65/95# power cleans

- 15 push-ups

- 12 T2B or hanging knee-ups

Then complete 2 rounds of;

- 20 65/95# power cleans

- 10 push-ups

- 8 T2B or hanging knee-ups

Then complete 3 rounds of;

- 10 65/95# power cleans

- 5 push-ups

- 4 T2B or hanging knee-ups


WEDNESDAY MARCH 23/16

Beyonce - week 05

WOD -

All Levels

A. Tire flips 5x8 - unbroken

>>>In Class

A. DB Alt. power snatches 5x8

B. “Boat”

In partners - for time;

- Partner 1 row 800m

- Partner 2 row 800m

- Partner 1 row 600m

- Partner 2 row 600m

- Partner 1 row 400m

- Partner 2 row 400m

- Partner 1 row 200m

- Partner 2 row 200m

- Partner 1 row 100m

- Partner 2 row 100m


THURSDAY MARCH 24/16

Beyonce - week 05

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Rope climbs x 5-8 trips

**Either lying, half, or full

B. “Hilton”

AMRAP in 15min

Partner wod;

- 6 DB push press @ heavy load

- 6 burpees

- 2 gym length sprints

Alternate partners throughout.

16.5 ANNOUNCMENT -


FRIDAY MARCH 25/16

Beyonce - week 05

WOD -

WE ARE OPEN 10:00am to 1:00pm

OPEN 16.5 WOD on the hour. 


SATURDAY MARCH 26/16

Beyonce - week 05

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. High hang clean 2x4 @ light load

B. Hang clean 2x4 @ moderate load

C. Low hang clean x4 - build to heavy set in 15 min

D. “Black”

AMRAP in 10min

- 4 pull-ups

- 8 hang cleans @ light load


SUNDAY MARCH 27/16

Beyonce - week 05

WOD -

OPEN WOD 16.5 - the last one.  We ARE open 9-1pm.