CrossFit March 27-April 02, 2017.

Come join us this week for Synergy MOVIE NIGHT - WEDNESDAY MARCH 29th @ 8:30pm we will be watching "FITTEST ON EARTH" to wrap up the open season.  Everyone is welcome - bring a chair, bring some food, bring friends to watch the show with us. 


NEW WORKOUT SCHEDULE FOLLOWING THE OPEN

- Monday - Pre WOD + Group Class

- Tuesday - Group Class + Post WOD

- Wednesday - REST DAY

- Thursday - Pre WOD + Group Class

- Friday - Group Class (periodic pre WOD's)

- Saturday - Weightlifitng class + Team Training

- Sunday - REST DAY


NEW GROUP CLASS WARM-UP (FINALLY)

1. Run 6 lengths of the room

2. General joint mobility as a group; x10 of everything

- neck side to side

- neck up and down 

- shoulder circles forward/back

- Core rotations (full body...toes to finger tips)

- Arm circles forward/back

- Hip hinges 

- Wide stance hip hinges

- Spidermans (on spot)

- Supermans

3. Bottom squat grind with  KB x 30-120sec

4. Complete 3 rounds of the following (coach led) 

- 10 KBS (Russian)

- 10 Kip swings on rig


Monday March 27th, 2017. 

WOD

>>>Pre Class

A. Snatch 40-50-60%x3, 2(70%x4, 80%x3, 60%x5)

B. Clean and jerk 40-50-60%x3, 2(70%x3, 80%x2, 60%x4)

C. HS foundational work - 3-5 min

- Wall walk-up x3

- BW shrugs - 1x facing and 1x back to wall

- BW shifts L to R - 1x facing and 1x back to wall

- Shoulder taps 1x facing and 1x back to wall

D. Volume work x 12 min total, alternating work on;

- Jumping pull-up with negative, pull-up to neck, or strict MU

- HS walk in circle on box, HS walk

**shoot for reps that you can do unbroken and simply add volume (reps) each week over the next 4 weeks if successful.

>>>In Class

A. Press 3x3 - build to heavy

B. Push Press 2xreps @ heavy press

**reps = 1 minus failure

C. “Lucky”

4 rounds for time of;

- 15 T2B

- 2 gym width walking lunges

- 6 bar MU’s

SKILLS Sessions:

A. Pre-class work

Tuesday March 28th, 2017. 

WOD

>>>In Class

A. Back squats 5(70%x5)

B. “conditions”

In partners complete the following work;

P1 - Row 1500m + 15 S2O @ 105/155#

P2 - repeat

P1 - Row 1000m + 12 S2O @ 105/155#

P2 - Repeat

P1 - Row 500m + 10 S2O @ 105/155#

P2 - repeat

>>>Post Class

A. Complete;

- 1000/1250m Air Bike

- 15 burpee pull-ups

- 2 gym length yoke carries (moderate load)

- 2 rope climbs

Rest 2min x 4 rounds

**back to the long slug fest with these low intensity high volume training workouts.  If short on time do less rounds, but shoot for all.  Time cap for all 4 rounds is - 40min

Wednesday March 29th, 2017. 

WOD

Reminder tonight is Synergy Movie Night - We are watching Fittest on Earth @ 8:30pm.  Come join us - bring your chair, some food if you like, and of course some friends. 

REST DAY

Synergy Wednesday Weightlifting

- TBA

>>>In class

A. Power snatch technique (bar only)

- HH hang power 2x4

- Hang power 2x4

- Low hang power 2x4

- Floating power 2x4

B. 4 rounds for time of;

- 15 power snatch @ 55/75#

- 25 calories on rower

Thursday March 30th, 2017. 

WOD

>>>Pre Class

A. Oly circuit;

@ 0min - Power snatch

@ 3min - Power clean

@ 6 min - Snatch pull

@ 9min - Clean shrug

@ 12 min - Front squat

@ 15min - Press

@ 18 min - Deadlift

@ 24min - start circuit 2.

Circuit 1 - 50% load on all lifts x 15 reps

Circuit 2 - 55% load on all lifts x 12 reps

**goal is to go unbroken on all reps (not necessarily tng, but steady pace).  Work should not take longer than 90sec each circuit - if it is then the loads need to be adjusted...not rest.  Adjust loads down slightly

Shoot for a break of at least 20 min if possible before class (skip warmup in group class)

>>>In Class

A. TnG Deadlift 5(70%x5)

B. AMRAP in 20 min;

- GHD sit-ups

- 65/95# hang cleans (full)

- HSPU’s

12.10.8.6.4.2….and back up

SKILLS Sessions:

A. Pre-class work

Friday March 31st, 2017. 

WOD

>>>In Class

A. Bench press - build to max effort bench

B. “Distillers”

2 rounds for time of;

- 100 DU’s

- 50 wall ball shots

- 7 c&j @ 155/225#

Saturday April 01st, 2017. 

WOD

RUMBLE OF THE ROOKIES STRONGMAN SHOW @ Synergy Strength 10:00am start time. 

GROUP CLASS - will be at Synergy NE and we will be doing a partner wod of;

In groups of three complete the following;

- 1 min t2b

- 1 min burpees

- 1 min deadlift @ 105/155#

**each partner starts at a certain station and you will rotate each min on the min and combine your scores for a total at the end. 

Sunday April 2nd, 2017. 

WOD

Rest Day

- 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)

>>>In Class

A. TGU 5L/5R - across at heavy load - focus on positions

B. AMRAP in 15 min of;

- 5 C2B pull-ups

- 8 push press @ 55/75#

- 11 back squats @ 55/75#