CrossFit WOD's January 30-February 05, 2017.

CROSSFIT OPEN - is coming soon.

More details coming soon as to the plans of Synergy Strength for the OPEN. Our schedule will be changing throughout the OPEN (5 weeks) and it will look something like this;

THURSDAY - Light oly and gymnastics skills + cyclical (mono) aerobic conditioning

**very light volume and intensity to focus on active recovery for Friday

FRIDAY - OPEN WOD (first run - full out)

SATURDAY - rest day with light skills and drills, light aerobic work, and active recovery work (stretching/foam rolling/etc)

SUNDAY - OPEN WOD (second run - community day)

MONDAY - pre-class light oly (cycling) + gymnastics strength + group class

**Focus on light volume/intensity coming out of the weekends open wod's

TUESDAY - pre-class OLY and gymnastics + strongman work + group class + post class aerobic work (power) 

**this is a very high volume day with moderate intensity - goal is to maintain one large work day throughout the open to ensure fitness is still maintained and improving throughout the 5 weeks.

WEDNESDAY - group class + moderate aerobic (mono/cyclical) work post class


MONDAY JANUARY 30, 2017

**25 days until the CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Snatch 2(50%x2), 60%x2, 70%x2, 80-85-90-95%x1

B. HS walk practice

>>>In Class

A. Front squat build to heavy double

B. “Linked”

Complete 7 rounds for time of;

- 9 Thrusters @ 65/95#

- 60 DU’s

SKILLS Sessions:

A. Pre-work

TUESDAY JANUARY 30, 2017

**24 days until the CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 4 rounds NOT for time;

- 2 gym length yoke walks (light/moderate)

- 2 rope climbs

4 rounds for total reps

- odd min - HSPU’s

- even min - Power clean @ 95/135#

**must pace oneself to maximize reps in all 4 rounds (8 min)

**rest 15-20 minutes before class

>>>In Class

A. “Open 15.1”

AMRAP in 9 min of;

- 15 T2B

- 10 deadlifts @ 75/115#

- 5 snatches @ 75/115#

Then, complete max effort clean and jerk in 6 min.

**clock runs from 0-9min for AMRAP and then 9-15 for max c&j.

SKILLS Session:

A. Pre class work

WEDNESDAY FEBRUARY 01, 2017

**23 days until the CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

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

Synergy Wednesday Weightlifting

A. Power snatch + snatch 3(75%x1+2)

B. Snatch pulls 2(100%x2)

C. Power clean + clean + jerk 4(70%x1+1+1)

D. Clean shrugs 2(100%x2)

Level 1 - Health & Elements

>>>In class

A. Clean work;

- High hang power clean + high hang clean 2x2+2

- Hang power clean + hang clean 2x2+2

- floating power clean + floating clean 2x2+2

- Power clean + clean 2x2+@

**use light load throughout - focus on positions and technical aspects

B. “⅔ Helen” - for time

- Row 1000m

- 42 KBS @ 16/24kg

- 24 pull-ups

THURSDAY FEBRUARY 02, 2017

**22 days until the CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Deadlift - 6.5.4.3.2 - building throughout

B. “gainz” - for time

- 60 wall balls @ 14/20#

- 50 calorie row

- 40 DB alt/ power snatch @ 40/60#

- 30 S2O @ 65/95#

- 20 hang power cleans @ 65/95#

- 10 front squats @ 65/95#

- 5 deadlifts @ 65/95#

>>>Post-Class

A. Complete for time

- Row for calories

- DUs

20/100, 18/90, 16/80,14/70, 12/60, 10/50

Rest 10 min

B. Airdyne 50sec work every 2 min x 10 rounds

**max calories accumulated

SKILLS Session:

A. Tomorrow’s pre-work

FRIDAY FEBRUARY 03, 2017

**21 days until the CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Gymnastics - 3 rounds of;

- min 1 - Bar MU’s

- min 2 - HSPU’s

- min 3 - Alt. pistols

- min 4 - GHD sit-ups

**choose a number each round to maintain and complete unbroken.  Does not have to be max, simply go through adding volume to these movements.

B. Stone loading x 10 lifts to a high platform

C. Harness sled pull x 4 gym lengths @ heavy load

>>>In Class

A. Bench press - build to heavy double

B. “OPEN 12.1”

- AMRAP burpees in 7 min to 6” height over head

**judge each other.

SATURDAY FEBRUARY 04, 2017

**20 days until the CROSSFIT OPEN

WOD

REMINDER - that that 12:0pm group class is canceller today as the Prairie Indoor Rowing Championship is hosted at Synergy all afternoon.

Level 2&3 - Fitness & Sport

>>>Pre-Class

- Synergy Saturday weightlifting

A. Max snatch

B. Max clean and jerk

>>>In Class

A. AMRAP in 8 min of;

- 10 sit-ups

- 10 95/135# deadlifts

Rest 5 min

B. AMRAP in 8 min of;

- T2B

- wall ball @ 14/20#

2.4.6.8….

Rest 5min

C. 8 min skierg or air bike or rower

Rest 5min

**set-up room in a circuit of 8 min wods - go in any order, but complete all.

>>>Team Training - is cancelled today due to the Prairie Indoor Rowing Championships which are being hosted at Synergy Strength all afternoon.

SUNDAY FEBRUARY 05, 2017

**19 days until the CROSSFIT OPEN

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. Jerk from rack 12x2 - EMOM @ moderate load

B. “Please”

Complete every 4 min;

- 6 press (heavy)

- 10-12 pull-ups (unbroken)

- 6 gym width sprints (max)