CrossFit WOD's May 02-08, 2016.

The CF Avengers - a look at the top dogs of CF training.  A fun video on the lives and training of this years top athletes. 


Brent Fikowski - Canada West dude interviewed by CF Games regarding his path to the big show.  Good luck to Brent. 


May 08 we will be hosting a Strength Sports Fundraiser @ Schryers Smoked Meats - I hope to see you all there.  You MUSt purchase a ticket HERE as we need to know how many people are attending to let the cooks know how much food to cook.  Again, you MUST PRE-PURCHASE your tickets HERE


"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 MAY 02/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete each round as fast as you can - every 90sec x 4 rounds

- 5 HSPU’s

- 5 T2B

- 5 burpees

**Focus on smooth transitions and perfect reps on each set.

**LV3 Only

B. Power snatch + OHS+Power clean + front squat 5x1+1+1+1 - build on each set, but don’t push to maximal efforts.  Shoot for smooth transitions from power to squats.  No struggles on load - this is a cycling drill.

>>>In class

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

**seriously just technical breakdown...no more :)

B. “Handicap”

Complete every 2min x 8 rounds

- 10 DB hang cleans

- 10 DB push press (unbroken)

- 30 DU’s

**DB load 35/60#

**I might be off on time, so first round should take no more than 60-65 sec of work.  If longer cut reps back across the board.  Need rest or you will likely not make it through all 8 rounds.

**With push press - this will give out first, only do an unbroken set up to 10, if you need to stop at 8, just move on. Gotta keep moving.

Level 1 - Health & Elements

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

**seriously just technical breakdown...no more :)

B. “Handicap”

Complete every 2min x 8 rounds

- 10 DB hang cleans or goblet squats

- 10 DB push press (unbroken)

- 30 DU’s or skip ropes

**DB load moderate

**I might be off on time, so first round should take no more than 60-65 sec of work.  If longer cut reps back across the board.  Need rest or you will likely not make it through all 8 rounds.

**With push press - this will give out first, only do an unbroken set up to 10, if you need to stop at 8, just move on. Gotta keep moving.


TUESDAY MAY 03/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 4 rounds NOT for time - rest as needed between sets;

- 6 tire flips @ moderate load

- 20 sledge hammer swings

>>>In Class

A. “Filthy Fifty”

Complete for time;

- 50 box jumps @ 20/24”

- 50 jumping pull-ups

- 50 KBS @ 16/24kg

- 50 walking lunges

- 50 K2E

- 50 Push press @ 35/45#

- 50 35/45# good mornings

- 50 wall ball @ 14/20#

- 50 burpees

- 50 DU’s

**time cap 35min

>>>Post Class

A. Complete 4 rounds

- 30sec T2B

- Rest 60sec

- 30sec GHD sit-ups (moderate pace)

- Rest 60sec

Level 1 - Health & Elements

A. “Filthy Fifty”

Complete for time;

- 50 box jumps @ 12/18”

- 50 jumping pull-ups

- 50 KBS @ 12/16kg

- 50 walking lunges

- 50 K2E

- 50 Push press @ 35/45#

- 50 35/45# good mornings

- 50 wall ball @ 10/16#

- 50 burpees

- 50 DU’s

**time cap 35min

**Scale to 40-30 reps as if needed.

TRAIN TO WIN
A. Practice Triple unders…??? Just because :) - can I get videos please
B. Complete 3 rounds NOT for time - rest as needed between sets;
- 6 tire flips @ moderate load
- 20 sledge hammer swings
C. Yoke walks - rotate through partners @ moderate loads for 6 gym lengthsx2 each.
D. Conga line - AMRAP in 20min
- 2 rope climbs
- 15 GHD sit-ups
- 10 Ring dips
**Conga line amrap? - I want a 20min wod, but with equipment limitations, a conga line will be the only way to do this. Three/team of equal skills and scale movements to equal times and GHD’s to T2B, rings to Parallel bars.

WEDNESDAY MAY 04/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

A. Rope climbs - practice and play

B. Rope climbs x 6 or 12 lying variations

C. “Bic”

Complete 3 rounds of;

- 6 gym length sprints

- 8 box jump overs @ 18/24”

Then, complete 2 rounds of;

- 8 gym length sprints

- 14 wall balls @ 14/20#

Then complete 1 rounds of;

- 12 gym length sprints

- 20 DB burpees


THURSDAY MAY 05/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 4 rounds NOT for time;

- Row 300m max effort - rest 30sec

- Bar MU’s unbroken - reps to near failure - rest as needed

**LV3 only

>>>In Class

A. Deadlift 2(85%x3), 2(87.5%x1) 2(65%x7)

B. “20%”

Complete 3 rounds;

- 10 deadlift @ 95/135#

- 10 push-ups

Rest 2 min

Complete 3 rounds;

- 8 power cleans @ 95/135#

- 8 pull-ups

Rest 2 min - repeat.

Level 1 - Health & Elements

A. Deadlift 4x3, 2x7(light)

B. “20%”

Complete 3 rounds;

- 10 deadlift @ light load

- 10 push-ups

Rest 2 min

Complete 3 rounds;

- 8 power cleans @ same load as above

- 8 pull-ups or ring rows

Rest 2 min - repeat.

TRAIN TO WIN
A. Practice free handstand push-ups - again videos please.
B. Complete 3 rounds NOT for time;
- Row 300m max effort - rest 30sec
- 4-6 Bar MU’s unbroken
**Reminder we have MU’s in WOD, so pace yourself.
>>>In Class
C. Deadlift 2(85%x3), 2(87.5%x1) 1x275/405# for reps
**Do not blow up on the DL's - just feel the weight for reps.  If you can not hit these numbers, simply choose a heavy cycling number for you (looking for 5-9 reps) 
D. Complete;
- Run 1K
- gym length HS walk
- 10 OHS 155/225#
- Row 500m
- 50 burpees
- 5 OHS 155/225#
**Load OHS to heavy, but doable - don't stand and look at the bar forever :).
**All reps are shared with partner.

FRIDAY MAY 06/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete EMOM - alternating each minute.

- 10-20’ HS walk

- 6-8 Double KB snatches

**T2W do not do this please.

>>>In Class

A. Bench press - work to max effort in 20min.

**Coaches - provide me with some max effort videos.

B. “Calculator”

Complete in partners - every 2 min x 10 rounds.

- 8 24/32kg Russian KBS

- 4 burpees (speed)

- 4 gym length sprints

- tag partner and they repeat.

**focus on speed and max effort work.

Level 1 - Health & Elements

A. Bench press - work to max effort in 20min.

**Coaches - provide me with some max effort videos.

B. “Calculator”

Complete in partners - every 2 min x 10 rounds.

- 8 16/24kg Russian KBS

- 4 burpees (speed)

- 4 gym length sprints

- tag partner and they repeat.

**focus on speed and max effort work.


SATURDAY MAY 07/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch - build freely to max effort in singles

B. Clean and Jerk - build freely to max effort in singles

>>>In Class

A. Back squat 3(80%x3), 70%x8

B. “Cindy Parts”

Complete 5 min AMRAP of;

- 5 pull-ups

- 10 parallel bar dips

- 15 squats

Rest 2min

Complete 5 min AMRAP of;

- 5 ring rows

- 10 push-ups

- 15 lunges

Level 1 - Health & Elements

A. Back squat 3x3 - building, 1x8 (light)

B. “Cindy Parts”

Complete 5 min AMRAP of;

- 5 pull-ups

- 10 parallel bar dips or push-ups

- 15 squats

Rest 2min

Complete 5 min AMRAP of;

- 5 ring rows

- 10 push-ups

- 15 lunges

TEAM TRAINING
WOD #1
A. Snatch - build freely to max effort  in singles
B. Clean and Jerk - build freely to max effort  in singles
C. Back squat 3(80%x3), 70%x8
WOD #2
A. Partner WOD
Complete the following in same sex partners and one opposite sex team:
Complete stations and then move onto next when both partners are complete work;
STATION1
Partner 1 - 15 Snatch @ 95/135#
Partner 2 - 30 pull-ups
**Rotate so each partner does both exercises.
STATION 2
Partner 1 - 40 front rack axle lunges @ 75/115#
Partner 2 - HS walk 60’
**Switch and repeat
STATION 3
Partner 1 - 30 alt. DB power snatches 45/70#
Partner 2 -  30 pistols
**Switch partners and repeat
STATION 4
Partner 1 - 30 GHD sit-ups
Partner 2 - Deadlift hold @ 225/365#
Rest 10-15 min
B. Recovery run - 3km as a team - no separating.

SUNDAY MAY 08/16

Motorhead - week 06

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 practice - coach will cover walk-ups, HS kick-ups, and HS position

B. HS work - choose;

- HSPU EMOM for 10 min (choose logical reps)

- Wall walk-ups 1-2 EMOM

- HS KICK-up and hold - EMOM

C. “OD-220”

Complete 5 rounds for time of;

- 15 d-ball slams

- 15 sit-ups

- 15 Calorie row