CROSSFIT WOD's - March 28-April 03, 2016.

CrossFit Open 16.5 Announcement recap - a short video from the crew on their thoughts of the last open wod. 


Whats going on @ Synergy Strength?

CrossFit as Rx'd - Fun summer initiative that Synergy is hosting.  Community based CrossFit workouts for anyone. 

Remote Weightlifting Program - do you know anyone who is interested in coaching for weightlifting from a distance - this program is for them.

Junior Weightlifting workshop - April 09, we will host a 3 hour hands on weightlifting workshop for youth and junior athletes.  Learn more.


Have you ever tried to get your family members, friends, or co-workers in to try Synergy CrossFit? Do they sometimes have excuses as to why they can not come...not any more as we are opening up 7 days of FREE CrossFit for any new member to try Synergy out.  This all goes down April 4-10 and we want you to get involved - drag your friend in for a session.  Only rule - they come talk to the front desk staff, get a waiver signed, and get introduced to our coaches. Feel free to bring as many people as you want - there are no limits.  Lets make this a killer community week - thanks team. 


The disturbed Lemmy and Motorhead.

"MOTORHEAD"

This new program routine will take us into Regional competition in Portland Oregon (more updates on team and final placements next week).  this program will consist of a drastic move in programming style, which I am quite excited to get started.  I am looking at a few new ways to program energy system, skill, and strength work - provide me feedback if you notice negative or positive changes please.  The program will function on a 7 day rotation rather than the previous 3on 1 off, this means that rest days will always be Wed and Sunday right now. Note I have also indicated full rest days and active rest days (active being much more involved)...I challenge you to take on other sports and activities now that summer months are nearing.  Most of the days of the program will not be static, meaning you will not squat every Monday as I will still move lifts around to fight routine, but the one day that will remain locked is Saturday as you will weight lift on Sat morning each week.

NEW GROUP CLASS WARM-UP

- General warm-up: Run, side shuffle, cross-over, run (all done in large circle)

- Specific warm-up: 2 rounds of - 20sec Kip swings on bar, 30sec bottom squat mobility (hang on to rig post in deep squat and move around to open hips up), 30sec walking lunges (with hip flexor stretch (arms overhead).


MONDAY MARCH 28/16

Motorhead - week 01

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 2 rounds of; (not for time)

- 20 50/70# DB alt. Power snatch

- 20 GHD sit-ups

- 20 push-ups

**Go unbroken on each exercise if possible, but rest as needed between each - this is not a max effort test, but practice, move slowly with good mechanics through all.

>>>Class

A. “Jacked”

For reps - pace yourself.

- 30sec box jumps @18/24”

- 30sec SDLHP @ 85/135#

Rest 30sec

- 60sec box jumps @18/24”

- 60sec SDLHP @ 85/135#

Rest 60sec

- 90sec box jumps @18/24”

- 90sec SDLHP @ 85/135#

Rest 90sec

- 120sec box jumps @18/24”

- 120sec SDLHP @ 85/135#

Rest 120sec

- 150sec box jumps @18/24”

- 150sec SDLHP @ 85/135#

Rest 150sec

>>>Post Class

A. Strict T2B x30 total

**hanging with back against rig post and arms from pull-up bars

Level 1 - Health & Elements

A. “Jacked”

For reps - pace yourself.

- 30sec box jumps @15/18”

- 30sec SDLHP @ 65/95#

Rest 30sec

- 60sec box jumps @15/18”

- 60sec SDLHP @ 65/95#

Rest 60sec

- 90sec box jumps @15/18”

- 90sec SDLHP @ 65/95#

Rest 90sec

- 120sec box jumps @15/18”

- 120sec SDLHP @ 65/95#

Rest 120sec

- 150sec box jumps @15/18”

- 150sec SDLHP @ 65/95#

Rest 150sec

>>>Post class (optional)

A. Strict Knee-ups  x 30 total

**hanging with back against rig post and arms from pull-up bars...control all reps


TUESDAY MARCH 29/16

Motorhead - week 01

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete on alternating minutes for 10min;

- 1 rope climb

- 15 wall ball

**Level 3 Only

B. Snatch (power of full) ladder

Min 1 - 4 reps at 50# under best

Min 2 - 3 reps @ 40# under bes

Min 3 - 2 reps @ 30# under best

Min 4 - 1 rep @ 20# under best

Min 5 - 4 reps at 50# under best

Min 6 - 3 reps @ 40# under bes

Min 7 - 2 reps @ 30# under best

Min 8 - 1 rep @ 20# under best

>>>In Class

A. Front squat 4x6 @ 70%

B. “Diane”

21-15-9 for time of;

- Deadlifts @ 155/225#

- HSPU’s

**You might be a bit sore after yesterday...do your best.

Level 1 - Health

A. Front squat 4x6 @ moderate load

B. “Diane”

21-15-9 for time of;

- Deadlifts @ 125/185#

- HSPU’s or Heavy DB push press

Elements

A. Front squat 4x6 @ moderate load or goblet squat 4x10

B. “Diane”

21-15-9 for time of;

- Deadlifts @ moderate load

- Heavy DB push press


WEDNESDAY MARCH 30/16

Motorhead - week 01

WOD -

Level 2&3 - Fitness & Sport

- Rest Day (Full Rest - Mobility, stretch, and foam roll)

Level 1 - Health & Elements

A. Jerk from the rack 6x2 @ moderate load

B. “Cadbury”

AMRAP in 8 min of;

- 8 DB power snatches (alt)

- 8 pull-ups


THURSDAY MARCH 31/16

Motorhead - week 01

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 10 rounds of; (not for time)

- 1 strict HSPU + 2 kipping HSPU’s

- 2 burpees

**No rush, just get the work down.  All sets unbroken, but rest as needed between.

**Level 3 only

>>>Class

A. Press 4x4

B. Push press 2x6 @ press load

C. “Egg”

Every 4 min x 5 rounds - complete;

- Row 400m

- 15 T2B (shoot for unbroken)

**Shoot for under 2 min of work/round - feel free to adjust distance on rower and reps on T2B to suit...ask coach.

Level 1 - Health & Elements

A. Press 4x4

B. Push press 2x6 @ press load

C. “Egg”

Every 4 min x 5 rounds - complete;

- Row 400m

- 15 T2B (shoot for unbroken)

**Shoot for under 2 min of work/round - feel free to adjust distance on rower and reps on T2B to suit...ask coach.


FRIDAY April 01/16

Motorhead - week 01

WOD -

Level 2&3 - Fitness & Sport

>>>In Class

A. Deadlift 3(72.5%x5), 2(80%x3)

B. “Red”

Complete for time;

1 round of;

- 15 hang power cleans @ 75/115#

- 15 Ring dips

2 rounds of;

- 10 hang power cleans @ 75/115#

- 10 Ring dips

3 rounds of;

- 5 hang power cleans @ 75/115#

- 5 Ring dips

Level 1 - Health & Elements

A. Deadlift 3x5, 2x3

B. “Red”

Complete for time;

1 round of;

- 15 hang power cleans @ 55/75#

- 15 push-ups

2 rounds of;

- 10 hang power cleans @ 55/75#

- 10 push-ups

3 rounds of;

- 5 hang power cleans @ 55/95#

- 5 push-ups


SATURDAY APRIL 02/16

Motorhead - week 01

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch 6 sets of 3 (65-75%)

B. Clean and jerk 5 sets of 3 (65-75%)

**Shoot for ideal speed and technique on all sets, move up and down within 65-75%, you may do all at 65% or all at 75%, but feel free to move around.

>>>In Class

A. Back squat 3(75%x5), 2(80%x3)

B. “Photo”

4 rounds for time of;

- 10 65/95# thrusters

- 10 lateral bar burpees

Rest 2 min then complete 5 rounds of;

- 10 65/95# deadlifts

- 50 DU’s

Level 1 - Health & Elements

A. Back squat 3x5, 2x3

B. “Photo”

4 rounds for time of;

- 10 55/75# thrusters

- 10 lateral bar burpees

Rest 2 min then complete 5 rounds of;

- 10 55/75# deadlifts

- 50 DU’s or skip rope


SUNDAY April 03/16

Motorhead - week 01

WOD -

Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

Level 1 - Health

A. Wall walk-ups x10

**Scale to inversionson box (toes on box)

B. “Coffee”

4 rounds for time of;

- 100 skip rope

- 30 squats

- 15 push press @ 55/75#

Elements

A. Wall walk-ups x10

**Scale to inversionson box (toes on box)

B. “Coffee”

4 rounds for time of;

- 80 skip rope

- 20 squats

- 10 push press @ light load