CrossFit WOD's February 20-26, 2017.

CROSSFIT OPEN SCHEDULE

The following is the Level 2&3 schedule for all those doing pre and post class work...listen to your bodies please. 

MONDAY - pre-class Oly (heavy full comp day) + gymnastics strength + group class

TUESDAY - pre-class light/cyclical OLY and gymnastics + strongman work + group class + optional post class aerobic work

WEDNESDAY - group class + moderate aerobic work post class (do based on feel and energy levels)

THURSDAY - Active recovery day - do all work with no focus on speed/intensity, just do light work.  Do NOT do class - only the active recovery wod. 

FRIDAY - OPEN WOD (first run - full out with no holding pack.  Create a plan, stick to it and act as if this was your only shot at it)

SATURDAY - rest day with stretching/foam rolling/etc.

SUNDAY - OPEN WOD (second run at the wod - community day)

SKILLS classes are moving to;

Monday 9am and 6pm

Tuesday 9am and 6pm

**This schedule will be maintianed throughout the OPEN


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. 


Synergy Movie Night in the works - can't wait. 


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 20, 2017

**04 DAYS UNTIL THE CROSSFIT OPEN

WOD

GYM IS OPEN EVERY STAT HOLIDAY 10-12pm

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Snatch 4(75%x3)

B. Clean and jerk 4(75%x3)

C1. Strict Pull-ups to neck 8x reps

C2. Strict HSPU’s 8x reps

**choose a number you can maintain for EMOm volume work with (no higher than 6 in each).  If you can do more than 6 than load the pull-up and elevate the HSPU.  We will do this weekly - so track your progress.

>>>In Class

A. Back squat 5(70%x8)

B. “25.00”

Complete every 4 min;

- 6 DB burpee clusters 30/50#

- 70 DU’s

**no more than 75 sec of work (stop if need be or adjust reps on the movement slowing you down)

6 rounds

SKILLS Sessions:

A. Pre Class work

TUESDAY FEBRUARY 21, 2017

**03 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch high pull + power snatch 4(65%x2+2)

B. Power clean + low hang clean + jerk 4(65%x1+1+1)

C. Front squat 3(75%x3)

D. Yoke walks 4x 2 gym lengths (moderate load)

>>>In Class

A. Press clusters 4x5 - every 4 min (reps are done every 15 sec - rerack the bar each rep)

B. “touch”

Complete 7 rounds for time of;

- 7 pull-ups

- 7 KB snatches (l/r)

- 7 box jump overs @ 18/24”

>>>Post-Class (optional based on how you feel)

- Row 500m @ 70-75% - Rest equal time x 4-6 rounds

SKILLS Session:

A. Pre Class work

WEDNESDAY FEBRUARY 22, 2017

**02 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

Synergy Wednesday Weightlifting

A. Snatch pull + floating snatch 2(75-80-85%x1+1)

B. Hang power clean + floating clean  4(75-80-85%x1+1)

C. Push jerk +jerk 4(85%x1+1)

D. Back squat 3(85%x2)

E. Clean shrug 3(105%x2)

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. Deadlift 7.6.5.4 - building

B. “Partner rowing championships 4”

In groups of 3 complete;

AMRAP in 20 min of;

- Row 10/13 calories

>>>Post Class

A. Complete;

- 5 min airbike/skierg

Rest 3 min

- 4 min burpee pull-ups @ 65-70% effort

Rest 4 min

- 5 min airbike/skierg

Rest 3 min

- 4 min burpee pull-ups or pull-overs @ 65-70% effort

THURSDAY FEBRUARY 23, 2017

**01 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

“ACTIVE RECOVERY DAY” - Do not do class!

A. TGU x10 - work with different loads and do not be afraid to go heavy, but not maximal.  WOrk on all positions and ensure perfect movement

B. KBS (russian) 8x10 - rest 60sec between sets.  All sets are unbroken and must be done with a moderate load bell

C1. HSPU strict + kipping (equal number of reps on each)

C2. MU’s (bar or ring) or pull-ups to neck

**EMOM x 12 total min - you choose the number of reps on each, but keep low (1-4). Practice form/position and do not get fatigued.

D. Row/skierg/airbike - 10 min at low intensity

E. 10-30 min mobility

>>>In Class

A. TGUx12 (5l/5r) - play with differing loads

B. “CF HQ”

Tabata Barbell

- tabata deadlift @ 105/185#

- tabata power clean @ 85/135#

- tabata front squat @ 55/85#

- tabata push press @ 45/65#

Rest 60sec between exercises

**tabata is 20sec of work 10 sec of rest x 8 rounds (4 min)

FRIDAY FEBRUARY 24, 2017

**00 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>In Class

CF OPEN WOD - 17.1 - will be released HERE

**come tot he gym for the announcement - the TV's and community area will be busy for the big announcement and watching our Canadian boys take part in the open wod. 

SATURDAY FEBRUARY 25, 2017

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

- Synergy Saturday weightlifting

A. Floating power snatch + snatch 2(75%x1+1)

B.  Snatch 4(85%x1)

C. Power clean + clean + jerk 2(75%x1+1+1)

D. Clean and jerk 4(85%x1)

E. Front squat 3(85%x2)

F. Jumping back squats 55%x4

G. Backward med ball tosses to wall (for height) x10 total throws - rest as needed.

>>>In Class

A. TBD

SUNDAY FEBRUARY 26, 2017

WOD

>>>In class

CF OPEN WOD - 17.1

**Today is community day - reminder to wear your colors and support your in house teams.