CROSSFIT WOD's - April 18-24, 2016.

Masters Online Gams Qualifier is this upcoming weekend - Laurie M is shooting for hr next Gams appearance.  She is coming out of the open in 13th place and needing to finish top 20 after this weekend to solidify her spot at the games. Check out the CF Games update show doing an overview of her division. 


Learn more about the Synergy Strength Sports Fund HERE.  We are attempting to raise money for the athletes competing at a very high level and who are travelling around the world to compete. 


"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.


MONDAY APRIL 18/16

Motorhead - week 04

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete NOT for time;

- 40 wall ball @ 14/20# to 10’

- 10 strict HSPU’s

- 10 Kipping HSPU’s

- 40 T2B

**LV3 only

B. Snatch cycling - complete in one set;

- High hang snatch + hang snatch + low hang snatch + snatch 4x2+2+2+2 - start light and focus on speed of transitions and build across 4 sets to a heavy set (still unbroken and still quick)

>>>In Class

A. Front squat EMOM - building in load until technical breakdown.  

**Start sets at 50% and build by 2.5,5.10,15, or 20 pounds per set for easy calculations.

B. Back squat AMRAP @ last load of A. (done on following minute)

**no pauses at top or bottom, just keep moving.

C. “iphone”

15-12-9 for time

- Squat clean to thruster @ 75/115#

- Ring dips

- T2B

Level 1 - Health

A. Front squat EMOM - building in load until technical breakdown.  

**Start sets at 50% and build by 2.5,5.10,15, or 20 pounds per set for easy calculations.

B. Back squat AMRAP @ last load of A. (done on following minute)

**no pauses at top or bottom, just keep moving.

C. “iphone”

15-12-9 for time

- Thruster @ 65/95#

- Parallel bar dips

- T2B or hanging knee-ups

Elements

A. Front squat EMOM - building in load until technical breakdown.  

**Start sets at 50% and build by 2.5,5.10,15, or 20 pounds per set for easy calculations.

B. Back squat AMRAP @ last load of A. (done on following minute)

**no pauses at top or bottom, just keep moving.

C. “iphone”

15-12-9 for time

- Thruster @ 45/65#

- Push-ups

- Hanging knee-ups


TUESDAY APRIL 19/16

Motorhead - week 04

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. KB work - AMRAP in 5min of double Russian KB swing + double clean + double snatch 5+5+5 @ manageable weight

>>>In Class

A. “Trash”

- 60 Cal row

- 50 burpees over bar

- 40 pull-ups

- 30 deadlifts @ 95/135#

- 20 push-ups

- 30 deadlifts @ 95/135#

- 40 pull-ups

- 50 burpees over bar

- 60 Cal row

**time cap 30min

>>> Post class

A. Weighted planks 4x30sec

Level 1 - Health & Elements

A. “Trash”

- 50 Cal row

- 40 burpees over bar

- 30 pull-ups

- 20 deadlifts @ 85/125#

- 10 push-ups

- 20 deadlifts @ 85/125#

- 30 pull-ups

- 40 burpees over bar

- 50 Cal row

**time cap 30min

TRAIN TO WIN
A. KB work - AMRAP in 5min of double Russian KB swing + double clean + double snatch 5+5+5 @ manageable weight
B. Park session -
**run to park with a medball
Complete;
- 40 pistols (alt. Each rep)
- Run 2 lengths of field
- 40 push-ups
- Run 2 lengths of field
- 40 med ball squats
- Run 2 lengths of field
- 40 burpees over med ball
- Run 2 lengths of field
Rest 5 min - repeat
**If wod took over 12.5min complete with only 20 reps, if it took under 12 min repeat as is.

WEDNESDAY APRIL 20/16

Motorhead - week 04

WOD -

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

A. “Maupin” - modified HERO

- 1000m row, then 3 rounds of;

- 49 push-ups

- 49 sit-ups

- 49 squats


THURSDAY APRIL 21/16

Motorhead - week 04

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Gymnastics cycling - T2B, Pull-ups, C2B pull-up, bar MU - practice cycling or do 5x2+2+2+2

B. Ring MU + ring dip - EMOM complete 1+3 or 2+5 x 10 rounds

*If you can not do MU’s, just do ring dips (choose a number that you can do for 10 rounds with minimal breakdown)

**All pre-work LV3 only

>>>In Class

A. Deadlift 4(85%x2)

B. “$50”

5 rounds for time of;

- 7 deadlift @ 125/225#

- 14 HSPU’s

- 21 Calorie row or 126 DU’s

Level 1 - Health & Elements

A. Deadlift 4(85%x2)

B. “$50”

5 rounds for time of;

- 7 deadlift @ 115/185#

- 14 heavy DB push press

- 21 Calorie row or 126 skip ropes

 

TRAIN TO WIN
A. Gymnastics partner synchro cycling - T2B, Pull-ups, C2B pull-up, bar MU - practice cycling or do 5x2+2+2+2
**if this is too challenging, simply complete synchro pull-ups
B. Ring MU + ring dip - EMOM complete 1+3 or 2+5 x 10 rounds
*If you can not do MU’s, just do ring dips (choose a number that you can do for 10 rounds with minimal breakdown)
C. Deadlift 4(85%x2), 1x12
D. In partners complete’
-  20 ground to shoulder stone lifts @ 95/145# (alt. each lift)
- 50 synchro pull-ups
- 50 synchro T2B
- 30 DB alt power snatches @ 45/70# (alt. Every 2 reps)
Rest 10-15min...debrief
E. Sprints
- 8x two lengths of back alley
**runs @ 90% effort (unless first time running...take it easy).  Time run and rest 4x run length (closest 15sec interval).

FRIDAY APRIL 22/16

Motorhead - week 04

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS wall walk-ins x 4-6

**kick-up 4-5 feet from wall and walk into the wall comfortably (must be confident).

B. 5min AMRAP HS walking in feet

**pacing will be required on this one.

>>>In Class

A. Bench press 4x12 - building

B. “Location”

Complete for time;

- 21 thrusters @ 65/95#

- 6 rope climbs

- 15 thrusters @ 65/95#

- 4 rope climbs

- 9 thrusters @ 65/95#

- 2 rope climbs

Level 1 - Health & Elements

A. Bench press 4x12 - building

B. “Location”

Complete for time;

- 21 thrusters @ 45/65#

- 12 strict pull-ups

- 15 thrusters @ 45/65#

- 8 strict pull-ups

- 9 thrusters @ 45/65#

- 4 strict pull-ups


SATURDAY APRIL 23/16

Motorhead - week 04

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch 6x3 between 72.5-82.5%

B. Clean and Jerk 3x3, 2x2 between 72.5-82.5%

**play between the rep brackets given (build throughout and repeat where form is not ideal)

>>>In Class

A. Back squat 2(77.5%x4), 2(85%x2)

B. “Get ready”

Complete in groups of 3;

- 250 DU’s

- 200 DB push press

- 150 KBS @ 16/24#

- 100 wall balls @ 14/20#

**only one partner working at a time, finish with;

- 100 burpees (all three partners working at once)

Level 1 - Health & Elements

A. Back squat 2x4, 2x2

B. “Get ready”

Complete in groups of 3;

- 250 DU’s

- 200 DB push press

- 150 KBS @ 12/16#

- 100 wall balls @ 14/20#

**only one partner working at a time, finish with;

- 100 burpees (all three partners working at once)


SUNDAY APRIL 24/16

Motorhead - week 04

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 & Elements

A. HS wall walk-ups x 8-10 or inversions on boxes 4-6x10-15sec

B. “HQ”

AMRAP in 10min;

- 12 DB deadlift

- 9 DB squat cleans or front squats

- 6 DB shoulder to overhead

 
TEAM TRAINING
WOD #1
A. Snatch 6x3 between 72.5-82.5%
B. Clean and Jerk 3x3, 2x2 between 72.5-82.5%
**play between the rep brackets given (build throughout and repeat where form is not ideal)
C. Back squat 2(77.5%x4), 2(85%x2)
**At oly time
WOD #2
Complete for time in group of 4;
- 9 bar facing burpees
- 12 power snatch @ 75/115#
- 15 thrusters @ 75/115#
- 21 Cal row
**Rotate partners  in any order you wish
Then, complete for time in group of 4;
- 7 bar facing burpees
- 10 power snatch @ 75/115#
- 12 thrusters @ 75/115#
- 18 Cal row
Then, complete for time in group of 4;
- 5 bar facing burpees
- 8 power snatch @ 75/115#
- 11 thrusters @ 75/115#
- 15 Cal row
Then, complete for time in group of 4;
- 3 bar facing burpees
- 5 power snatch @ 75/115#
- 9 thrusters @ 75/115#
- 12 Cal row
**Note it may be likely that the team works out with Laurie on her online games qualifier as well.   Possible adjustments may be taken.