CrossFit WOD's August 08-14, 2016.

The Olympics are on - awesome.  

I love this guy - this ones a bit forward, but you gotta watch this and some of his others. 

OMG - watch this save by Japanese lifter Hiromi Myake.

The BCBD is only weeks away and we are now in need of solidifying our volunteer list.  Athlete registration is done and now we will be needing the helpers.  It takes a lot to put on an event of this size and caliber and its the volunteers that make it happen - if you are interested in volunteering for the full weekend (September 9-10-11) or even a few hours.  We will have a job for you.  Please contact chad@synergystrength.ca or laurie@synergystrength.ca


MONDAY AUGUST 08/16

BCBD 2of6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete EMOM:

- Power snatch + Snatch + OHS 1+1+1

**Start light and build by 5-10# each round

- Strict HPSU’s + kipping HSPU’s reps + 5

**Do as many strict as you can + 5 kipping reps

5 rounds - rest as needed, then

- Snatch + OHS 1+1 @ heaviest snatch from above

- Strict HPSU’s + kipping HSPU’s reps + 3

>>>In Class

A. Back squat 4(77.5%x3)

B. “Forged”

Every 4 min complete;

- Row 500m

- 15-20 C2B pull-ups

4 rounds

**Practice pacing and efficient use of energy.

Level 1 - Health & Elements

A. Back squat 4x3 - across

B. “Forged”

Every 4 min complete;

- Row 500m

- 15-20 pull-ups or ring rows

4 rounds

**Practice pacing and efficient use of energy.


TUESDAY AUGUST 09/16

BCBD 2of6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Clean and jerk 4.3.2.2.2.2 - build to heavy set

B. Rope climbs x10 - not for time

**Ensure every foot hold is perfect.

>>>In Class

A. “Fairytale”

Min 1 - Row 100m (30sec of low impact work)

Min 2 - 10-15 KBS @ 16/24Kg

Min 3 - Row

Min 4 - 10-20 Push-ups

Min 5 - Row

Min 6 - 10-20 sit-ups

Min 7 - Row

Min 8 - 10-20 squats

Repeat for 5 rounds

**Thats right - 5 rounds

**Feel free to change the row distance to suit the workout demands and your skill on the erg.  No more than 35sec of work though.

***Keep all gymnastic work to sets of unbroken work that will be manageable for the 5 rounds.  This means you can choose a rep scheme between the numbers provided.  The goal is not max effort, but actually low intensity long duration work. LSD.

Level 1 - Health & Elements

A. “Fairytale”

Min 1 - Row 100m (30sec of low impact work)

Min 2 - 10-15 KBS @ 12/16Kg

Min 3 - Row

Min 4 - 10-20 Push-ups

Min 5 - Row

Min 6 - 10-20 sit-ups

Min 7 - Row

Min 8 - 10-20 squats

Repeat for 5 rounds


WEDNESDAY AUGUST 10/16

BCBD 2of6

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

>>>In class

A. DU practice - 5 min

**or 5 min DU’s if you are proficient

B. “Repeat”

Complete 21-18-15-12-9-6-3 for time;

- 55/75# SDLHP

- 55/75# Push press


THURSDAY AUGUST 11/16

BCBD 2of6

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Deadlift 3x1++

**++means build to heavy set, but not max effort.

B. “Total”

1 round of;

- 15 95/135# Thrusters

- 15 T2B

2 rounds of;

- 9 95/135# thrusters

- 9 T2B

4 rounds of;

- 3 95/135# Thrusters

- 3 T2B

>>>Post Class

A. Cyclic-Conditioning

2 rounds of;

- Run 800m

- Xebex bike 1600m (swap row if too many people...otherwise stagger starts)

- 150 DU’s

Then complete;

4 rounds of;

- 10 push-ups

- 15 sit-ups

- 20 squats

Level 1 - Health & Elements

A. Deadlift 3x1++

**++means build to heavy set, but not max effort.

B. “Total”

1 round of;

- 15 65/95# Thrusters

- 15 T2B

2 rounds of;

- 9 65/95# thrusters

- 9 T2B

4 rounds of;

- 3 65/95# Thrusters

- 3 T2B


FRIDAY AUGUST 12/16

BCBD 2of6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS walking 10x10’ as fast as possible

**If you can not do, work in groups of 2-3 to spot each other on holds and walking.

>>>In Class

A. Bench press 5x3 - across

B. “HQ”

12-9-6 for time of;

- Snatches (full) @ 100/165#

- Bench press @ 115/225#

**partner up as bars are gonna be in short supply for this one.  Go in heats.

Level 1 - Health & Elements

A. Bench press 5x3 - across

B. “HQ”

12-9-6 for time of;

- Hang snatches (power or full) @ 100/165#

- Bench press @ moderate to heavy load#

**partner up as bars are gonna be in short supply for this one.  Go in heats.


SATURDAY AUGUST 13/16

BCBD 2of6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

A. Power snatch + snatch 4(65%2+2)

B. Snatch pulls 3(100%x3)

C. Power clean + clean 4(65%x2+2)

D. Hang clean shrugs 2(100%x3)

>>>In Class

A. Back squat 80%x2, 85%x2, 90%x2

B. “Fury road”

For time complete;

- Row 2000m

- 50 KTE

- 100 box jump overs 18/24”

**must jump on box overs...no step-ups

Level 1 - Health & Elements

A. Back squat 3x2 - building

B. “Fury road”

For time complete;

- Row 1500m

- 50 KTE

- 100 box jump overs

**must jump on box overs...no step-ups

TEAM TRAINING (1:00pm-2:30pm)

**Training TBD


SUNDAY AUGUST 14/16

BCBD 2of6

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

>>>In class

A. Sumo deadlift 4x4 @ heavy load

B. Running “Jackie”

- Run 800m

- 50 empty bar thrusters

- 30 pull-ups