CROSSFIT WOD's April 25-May 01, 2016.

 
 

Learn more about the Synergy Strength Sports Fun 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 25/16

Motorhead - week 05

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 5 rounds NOT for time;

- Gym length yoke walk @ moderate load

- Gym length tire flip @ moderate load

>>>In Class

A. Complete 21-18-15-12-9-6-3;

- Push press 65/95#

- 20/24” box jump over

- T2B

**Time cap 35min

Level 1 - Health

A. Complete 21-18-15-12-9-6-3;

- Push press 55/75#

- 18/20” box jump over

- T2B or hanging knee-ups

**Time cap 35min

ELEMENTS

A. Complete 21-18-15-12-9-6-3;

- Push press 45/65#

- 12/18” box jump over

- Hanging knee-ups

**Time cap 35min


TUESDAY APRIL 26/16

Motorhead - week 05

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. In 10min complete;

- 1 Legless rope climbs

- 10 alt. Pistols

**Do not race this, just do good quality work.

**Lv3 Only

B. Snatch (full) - Complete;

Min 1 - 7 reps @ 45%

Min 2 - 5 reps @ 55%

Min 3 - 3 reps @ 65%

Min 4 - 1 reps @ 75%

**no misses.  Rest as needed and repeat with power cleans.

>>>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. For time;

- Deadlift  125/185#

- HSPU’s

1.2.3.4.5.6.7.8.9.10

**Time cap 12min

>>>Post Class

A1. Hanging strict leg raises (back supported) 4xreps up to 10

**If this is easy - slow tempo

A2. Med ball GHD sit-ups 4x10

**touch bal to floor and then to GHD uprights

Level 1 - Health & 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. For time;

- Deadlift  95/135#

- HSPU’s or heavy DB push press

1.2.3.4.5.6.7.8.9.10

**Time cap 12min

>>>Post Class (optional)

A1. Hanging strict leg raises (back supported) 4xreps up to 10

**If this is easy - slow tempo

A2. Med ball GHD sit-ups 4x10

**touch bal to floor and then to GHD uprights

TRAIN TO WIN
A. In 10min complete;
- 1 Legless rope climbs
- 10 alt. Pistols
**Do not race this, just do good quality work.
**Lv3 Only
B. Snatch (full) - Complete;
Min 1 - 7 reps @ 45%
Min 2 - 5 reps @ 55%
Min 3 - 3 reps @ 65%
Min 4 - 1 reps @ 75%
**no misses.  Rest as needed and repeat with power cleans.
C. 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.
D. Team Event 6 - REgionals 2015.
- 50 GHD sit-ups each
- 50 MU’s
- 50 Hang power cleans 135/205#

WEDNESDAY APRIL 27/16

Motorhead - week 05

WOD -

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

A. Hang snatch - build to a heavy triple in 18min

B. Complete;

- Row 1000m, then 5 rounds of;

- 21 KBS

- 21 DU’s

- 4 gym width sprints


THURSDAY APRIL 28/16

Motorhead - week 05

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 2 rounds not for time;

- Row 750m

- 20 HSPU’s

- 10 DB alt. Snatches @45/70#

**Row @ 70%effort

**Lv3 only

>>>In Class

A. Press 4x4, 1x12

B. Every 4min complete;

- 30 wall balls @ 14/20#

- 15 burpees

- 15 pull-ups

4 rounds

**Wall balls unbroken if possible - adjust loads of ball

Level 1 - Health & Elements

A. Press 4x4, 1x12

B. Every 4min complete;

- 30 wall balls @ 10/16#

- 15 burpees

- 15 pull-ups or ring rows

4 rounds

**Wall balls unbroken if possible - adjust loads of ball

**Adjust reps to be done in under 3min

TRAIN TO WIN
A. Complete 2 rounds not for time;
- Row 750m
- 20 HSPU’s
- 10 DB alt. Snatches @45/70#
**Row @ 70% effort
**Lv3 only
B. Press 4x4, 1x12
C. Jerk (heaviest press weight) AMRAP in 60sec
D. Event #4&5 2014 REgionals
- 50 thrusters 95/135#
- 10 rope climbs
- 40 thrusters 95/135#
- 8 rope climbs
- 30 thrusters 95/135#
- 6 rope climbs
**done in teams of all men and all women.

FRIDAY APRIL 29/16

Motorhead - week 05

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete EMOM for 12min;

- 30-50 DU Unbroken

- 20’ HS walk (2 efforts)

**Shoot for an unbroken DU’s each round and choose a number to complete at the beginning

>>>In Class

A. Deadlift 3(72.5x5), 2(77.5x3)

B. 2 rounds;

- 20 Ring rows

- 20 push-ups

- 20 sit-ups

- 20 squats

Rest 2min - repeat

Level 1 - Health & Elements

A. Deadlift 3x5, 2x3

B. 2 rounds;

- 20 Ring rows

- 20 push-ups

- 20 sit-ups

- 20 squats

Rest 2min - repeat

**may also choose 15 reps of each


SATURDAY APRIL 30/16

Motorhead - week 05

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch 7 singles between 82.5-92.5%

B. Clean and Jerk 6 singles between 82.5-92.5%

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

>>>In Class

A.. Back squat 4(85%x2 or 3), 70%x10

**feel out legs do as many sets of 3 as you can and drop to doubles when necessary.

B. For time

Complete 3 rounds of;

- 8 Thrusters 55/75#

- 8 Burpees

Then, Complete 2 rounds of;

- 11 Thrusters 55/75#

- 11 Burpees

Then, Complete 2 rounds of;

- 14 Thrusters 55/75#

- 14 Burpees

**Time cap 15min

**All levels - simply adjust loads.

TEAM TRAINING
WOD #1 (10:00am-12:00pm)
A. Snatch 7 singles between 82.5-92.5%
B. Clean and Jerk 6 singles between 82.5-92.5%
**play between the rep brackets given (build throughout and repeat where form is not ideal)
C.. Back squat 4(85%x2 or 3), 70%x10
**feel out legs do as many sets of 3 as you can and drop to doubles when necessary.
WOD #2
Field Session
A. Complete;
Min 1&2 - 400m run + AMRAP 65/95# OHS
Min 3 - rest
Min 4&5 - 400m run + AMRAP 65/95# S2O
Min 6 - rest

SUNDAY MAY 01/16

Motorhead - week 05

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. Jerk from the rack 12x2 - EMOM @ moderate load

B. “Elephant”

EMOM complete the following number of gym length sprints.

- Min 1 - 10

- Min 2 - 8

- Min 3 - 6

- Min 4 - Rest

Repeat for 4 total rounds

C. If time permits.

- Hanging knee-ups on rig 4x 20-30sec