CrossFit WOD's May 09-15, 2016

CF Games update show - TEAM events of Day 1+2 are discussed.  These are the workouts that Team Synergy will be completing. 


CF Games update show discussing Day 3 at the Super Regionals. 


 
 

Saturday weightlifting sessions - every Satruday @ 10-12 we will be hosting open weightlifting sessions for members and non-members.  Come lift with the Synergy weightlifitng team and come enjoy the sport of weightlifting, guaranteed you might learn something as well.  Fun times. 


Motorhead - "The Game" at Wrestle Mania. 

"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 09/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Legless rope climb x2

B. Rope climb x4

**Rest as needed to complete

>>>In class

A. Row mechanics session

B. Masters qualifier WOD #1

21-15-9 of;

- Row

- Thrusters @ 65/95#

**make this like a open wod - we will judge each other, so find a partner and keep them legit on their mechanics. Laurie did this in 5:10, which helped her solidify her spot to the games...just so ya know.

>>>Post class

A. 4x12 GHD sit-ups

Level 1 - Health & Elements

A. Row mechanics session

B. Masters qualifier WOD #1

21-15-9 of;

- Row

- Thrusters @ 55/75#

**make this like a open wod - we will judge each other, so find a partner and keep them legit on their mechanics. Laurie did this in 5:10, which helped her solidify her spot to the games...just so ya know.


TUESDAY MAY 10/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. 30 strict HSPU’s

B. 10 bar MU’s

**A&B - both done for time.

**LV3 only

C. Power snatch cycling 5x10 unbroken @ 80/115# - rest as minimal as possible

>>>In class

A. Front squat build to a heavy double in 20 min

B. “Gear”

Min 1 - Wall ball 14/20#

Min 2 - DB bench press @ 35/55#

Min 3 - Row for calories

Min 4 - Ring rows

Min 5 - Rest

3 rounds for total reps.  

Level 1 - Health & Elements

A. Front squat build to a heavy double in 20 min or goblet squat

B. “Gear”

Min 1 - Wall ball 10/16#

Min 2 - DB bench press

Min 3 - Row for calories

Min 4 - Ring rows

Min 5 - Rest

3 rounds for total reps.  

TRAIN TO WIN
- TBD **based on regional team training

WEDNESDAY MAY 11/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

A. Close grip bench press 5x8 - build throughout

B. AMRAP in 12 minutes

- 4 KBS

- 4 T2B

- 4 box jump overs

**add 1 rep each round you compete. 4.5.6.7….  


THURSDAY MAY 12/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A1. Ring dips 6x3-5 - rest 10sec

A2. Burpee pull-ups  6x3-5 - rest as needed

B. Clean and jerk - max effort test

>>>In class

A. Press 3x3, 95/135# for reps

B. Masters qualifier - event 4

Complete for time;

- 55 burpees

- 34 OHS @ 65/95#

- 21 MU’s (ring)

Level 1 - Health & Elements

A. Press 3x3, moderate weight  for reps

B. Masters qualifier - event 4

Complete for time;

- 55 burpees

- 34 OH, Front, or back squats @ 65/95#

- 21 pull-ups or ring rows

**Adjust reps to 35/27/18 if needed.

TRAIN TO WIN
- TBD **based on regional team training

FRIDAY MAY 13/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. 100’ HS walk in 10’ sections

>>>In Class

A. Deadlift 4(80%x2)

B. Masters qualifier event #3

AMRAP in 15 min of;

- 55 DU’s

- 15 C2B pull-ups

- 5 hang power cleans @105/155#

Level 1 - Health & Elements

A. Deadlift 4x2

B. Masters qualifier event #3

AMRAP in 15 min of;

- 55 DU’s or skip rope

- 15 pull-ups or ring rows

- 5 hang power cleans @105/155#

**sorry for back to back pull-ups.


SATURDAY MAY 14/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch - test max effort

B. Clean and jerk 2(50%x2), 2(60%x2), 70-75-80-85%x1

>>>In class

A. Back squats 2(80%x4), 2(82.5%x3), 85%x1

B. “Forrest”

Complete for time;

- Run 400m

- 60 push-ups

- Run 400m

- 30 T2B

- Run 400m

- 60 push-ups

- Run 400m

**runs may not be exactly 400m, but you will run out the garage door down the ramp and along the dock, out the last parking lot entrance and down to quebec and up to end of Star egg parking lot.  

Level 1 - Health & Elements

A. Back squats 2x4, 2x3, 1x1 - build throughout

B. “Forrest”

Complete for time;

- Run 400m

- 50 push-ups

- Run 400m

- 25 T2B

- Run 400m

- 50 push-ups

- Run 400m

**runs may not be exactly 400m, but you will run out the garage door down the ramp and along the dock, out the last parking lot entrance and down to quebec and up to end of Star egg parking lot.  

TEAM TRAINING
WOD #1
A. Snatch - test max effort
B. Clean and jerk 2(50%x2), 2(60%x2), 70-75-80-85%x1
C. Back squats 2(80%x4), 2(82.5%x3), 85%x1
WOD #2
TBD

SUNDAY MAY 15/16

Motorhead - week 07

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. Thrusters - descending reps and ascending load

7-6-5-4-3-2-1

**Time cap of 8min

**start at a light load and then add 5-10 pounds each round as the rpes decrease by one.  28 total reps to complete.

B. “Triple”

Complete for time.

- Row 1500m

- 150 DU’s or skip ropes

- 15 gym length runs….make it 16 just to be an even number.