CrossFit March 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.


Super excited for this - its out now and ready to go.  We will be hosting a Synergy Community Movie night very soon to watch the Fittest on Earth.  A date is coming very soon. 


Live workout announcement for 17.4 - recap. 


MONDAY MARCH 20, 2017

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Snatch 70-75%x3, 3(80%x3)

B. Clean and jerk 70-75%x2, 3(80%x2)

C1. Pull-ups to neck 8xreps

C2. Strict HSPU’s 8x reps

**work off the reps from last week (add one or continue with the same if not able to compete all sets)  

>>>In Class

A. Back squats 5(80%x3)

B. “endos”

Complete AMRAP in 65 sec of;

- 4 thrusters @ 95/135#

- 8 pull-ups

- 12 burpees

Every 4 min x 4 rounds

**start each round where you left off the last.

SKILLS Sessions:

A. Pre-class work

TUESDAY MARCH 21, 2017

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. TNG Power snatch + snatch 50%x4+4, 55%x3+3 2(60%x3+3)

B. TNG clean to thrusters - build to heavy (not maximal) set of unbroken 4.

>>>In Class

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

B. “prairie”

AMRAP in 7 min of;

- 10 95/135# power cleans

- 15 push-ups

SKILLS Session:

A. Pre-class work

WEDNESDAY MARCH 22, 2017

WOD

Synergy Wednesday Weightlifting

A. Snatch 2(50%x2), 60%x2, 70-75-80%x2

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

C. Snatch pulls 3(90%x3)

D. Front squats 3(80%x2)

Level 1 - Health & Elements

>>>In class

A. Deadlift 5.4.3.2 - building (refer to 2 weeks ago r loads - use “prepare” button on Sugar wod)

B. “brewery”

AMRAP in 4 min of;

- 8 HSPU’s

- 2 rope climbs or jumping C2B pull-ups

- 8 deadlifts @ 95/135#

- 2 burpees over bar

- 8 shoulder to overhead 95/135#

Rest 4 min x 3 rounds

>>>Post Class

A. Row intervals for time;

- 100m - rest equal time

- 200m - rest equal time

- 400m - rest equal time

- 600m - rest equal time

- 800m - rest equal time

- 600m - rest equal time

- 400m - rest equal time

- 200m - rest equal time

- 100m - rest equal time

THURSDAY MARCH 23, 2017

WOD

Level 2&3 - Fitness & Sport

“ACTIVE RECOVERY DAY”

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. TGU 5l/5r - build on each arm to a heavy load

B. “Sun”

Complete for time;

- 30 DB hang clean @ 20/40#

- 30 DB push press @ 20/40#

- 100 DU’s or skip rope

- 100 walking lunges

- 50 box jump overs @ 18/24”

FRIDAY MARCH 24, 2017

WOD

Level 2&3 - Fitness & Sport

>>>In Class

“CF OPEN 17.5”

SATURDAY MARCH 25, 2017

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

- Synergy Saturday weightlifting

TEST DAY

A. Max effort snatch

B. Max effort clean and jerk

>>>In Class

A. TBD

SUNDAY MARCH 26, 2017

WOD

Level 2&3 - Fitness & Sport

>>>In Class

“CF OPEN 17.5”