CrossFit WOD's February 13-19, 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


RULES of the OPEN:

- We do the workout twice - Friday and Sunday only.  No doing the workout three everyday to get a better score.  One should not need that many attempts to do well - plan for two runs at it and then move on with your training. 

- Have fun, don't take things to seriously

- Partake in the inner club team spirit challenges.

We will be splitting all those who take part in the open this year into wild cat TEAMS.  Members will be randomly selected to be on a team and each week we will be doing in-house scorekeeping and team spirit awards. The teams are; The Tigers, Pumas, Jaguars, and Panthers.  Each team has a team colors (indicated in the pic above) - wear your colors for the open workouts and especially on Sunday community day.  We will award team points for the following criteria;

- Team spirit - the team that represents the best team spirit via cheering and supporting the OPEN wins

- Team Scores - we will mark down all scores and average them (scaled and rx'd combined)

- Potluck - teams will be encouraged to bring snacks for the whole club - we will set out a table to put snacks on for spectators and athletes to munch on while training and cheering. 

- Team Colors - where your team color - the best dressed wins a points

**Each category earns a teams a point if they are tops and the points will be added together throughout the open in order to crown a victor at the end of the 5 weeks. 

What is the OPEN?


I am so looking forward to this - looks like a Synergy Strength movie night is in order....can't wait. 


Is BOZ going to sweep RO once more....we will see.


2016 CF Games highlights - motivation. 


A couple Canadian boys are opening up the CF OPEN announcnement of 17.1 in Paris France.  Looking forward to this.  We will be live streaming this at the gym on the community TV for all who wish to drop in and watch it.  


MONDAY FEBRUARY 13, 2017

**11 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Max effort snatch

B. HS walk practice

>>>In Class

A. Front squat - build to a heavy double

B. “court”

In groups of 4 complete;

Rotate through partners for AMRAP in 20min of;

- 1 rope climb

- 250m row

- 6 DB burpee clusters

**Next partner begins when partner finished the row not the DB work.

DB burpee clusters are a burpee to a clean to a thruster...fun :)

TUESDAY FEBRUARY 14, 2017

**10 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Press 6x2 - building

A2. Pull-ups (strict) 6x2 (loaded or negatives)

>>>In Class

A. “Open 16.2”

Begin with a 4 minute clock, complete as many reps as possible of;

- 25 T2B

- 50 DU’s

- 15 squat cleans @ 85/135#

If complete before 4 min clock, then proceed to;

- 25 T2B

- 50 DU’s

- 13 squat cleans @ 115/185#

If complete before 4 min clock, then proceed to;

- 25 T2B

- 50 DU’s

- 11 squat cleans @ 145/225#

If complete before 4 min clock, then proceed to;

- 25 T2B

- 50 DU’s

- 9 squat cleans @ 175/275#

If complete before 4 min clock, then proceed to;

- 25 T2B

- 50 DU’s

- 7 squat cleans @ 205/315#

**stop at 20 minutes

** Be sure to scale this wod so that you do not simply get 4 minutes of work in today.,

SKILLS Session:

A. Pre-class work

B. Cleans 50%x4.5.6.7

WEDNESDAY FEBRUARY 15, 2017

**09 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

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

Synergy Wednesday Weightlifting

A. Hang snatch pull + floating snatch 2(70-75-80%x1+1)

B. Low hang power clean + floating clean 4(75%x1+2)

C. Push jerk +jerk 3(80%x1+2)

D. Back squat 3(80%x5)

E. Clean shrug 3(100%x3)

F1. Hanging knee or leg raises (back supported or free) choose 3x10 - focus on quality movement

F2. Weighted back extensions 3x10

Level 1 - Health & Elements

>>>In class

A. TGU’s - 5l/5r @ heavy load

B. “S7K”

5 rounds for time;

- 25 KBS

- 15 Box jump overs

- 5 DB or KB  TGU’s @ 30/50#

**slow down and make TGU perfect - do not race and miss positions.

THURSDAY FEBRUARY 16, 2017

**08 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Max effort clean and jerk

B. “Open 16.3”

Complete as many rounds as possible in 7 minutes of;

- 10 power snatch @ 55/75#

- 3 bar MU’s

>>>Post-Class

A. Complete;

- 50 cal row

- 50 cal air bike

- 50 cal skik erg

Rest 5 min - Repeat

SKILLS Session:

A. Tomorrow's pre-work

FRIDAY FEBRUARY 17, 2017

**07 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. DB complex;

- 5 DB deadlift

- 4 DB hang cleans

- 3 DB thrusters

- 2 DB push press

- 1 DB gym length overhead cary

5 rounds of progressively heavier loads.  Start very light and build to fairly heavy, but all sets must be unbroken.

B. Gymnastics complex;

On rings;

- 1 skin the cat

- 1 toes through rings

- 1 MU

**try and link all together - play with this for 3-5 sets

Then try;

- 1 t2B

- 1 c2B

- 1 bar MU

**play with linking these 3-5 times

>>>In Class

A. Deadlifts 5.4.3.5.10

**build on 5.4.3, then drop back to 5 load, and then a back off set for 10 unbroken.

B. “registered”

Complete AMRAP in 10 minutes of;

- 5 HSPU’s

- 10 Wall ball

- 15 burpees

SATURDAY FEBRUARY 18, 2017

**06 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

- Synergy Saturday weightlifting

A. Floating power snatch + snatch 2(70%x1+2)

B.  Snatch 4(80%x3)

C. Power clean + clean + jerk 2(70%x1+1+1)

D. Clean and jerk 4(80%x2)

E. Front squat 3(80%x5)

F. Jumping back squats 50%x5

G. Triple broad jumps x3

>>>In Class

A. “Jackie”

- 1000m Row

- 50 thrusters @ 35/45#

- 30 pull-ups

**judge each other similar to the OPEN

B. Tug of war - split class up in groups and “play”...have fun with team tug of war.

TEAM TRAINING - has been moved to Sunday due to Synergy Staff Education day today.  Tomorrow at 1:00pm is team training. 

SUNDAY FEBRUARY 19, 2017

**05 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. Empty/light bar work;

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

- Hang power clean + hang clean 2x2+2

- floating power clean + floating clean 2x2+2

**work on technique and positions - not loading. (10min)

B. “White laces”

5 rounds for time;

- 50 DU’s

- 10 Hang power clean @ 65/95#

- 10 T2B

>>>Team Training

A. “Jackie”

Rest 10 min

B. 50 total reps of;

- 1 power snatch @ 95/135#

- 1 clean and jerk @ 95/135#

**25 each

Rest 10 min

C. 5 rounds of;

- 20 GHD sit-ups

- 10 Alt. DB snatches @ 25/40#

Rest 10 min

D. Tug of war with long rope….why? b/c it is fun and will make great social media content :)