WOD Thursday February 21st

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Wrist Mobility

Movement Prep:
Shoulder Pass Throughs x 10 reps
Russian Squat to Standing x 5 reps
Inch Worm + Push Up x 5 reps

Warm Up:

EMOM x 5 minutes
50 Skips
7 KB Swings
5 Goblet Squats

Technique & Review:

Power Snatch
– Burgener Warm Up
– 3 Pos Power Snatch
* High Hang Power Snatch x 3 reps
* Hang Power Snatch x 2 reps
* Power Snatch x 1 rep

Thruster
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

* Take 5-7 minutes to Build to your Workout Weight. This should be a
weight you can pefrom 5+ TnG Power Snatches and Cycled Thruster reps
with.

WOD

3 rounds for time:
15 Power Snatch (95/65)
15 Thrusters

*Pack
3 rounds for time:
15 Power Snatch (75/55)
15 Thrusters
*Pup
10 Power Snatch (75/55)
10 Thrusters

POST WOD

2-3 sets of:
Side Plank x 30-45 seconds/Side
Prone Plank Hold x 45-60 seconds
Banded Pull Aparts x 15-20 reps
Rest 1 minute b/t sets

SWOD Thursday February 21st

STRENGTH

A. EMOM x 6 minutes
Min 1: 3 Muscle Snatch + 3 OH Squats (95/65)
Min 2: 3 High Hang Cleans + 3 Front Squats

B. Every 2 minutes x 6 sets
6 CTB Pull Ups
3 Snatch
*Sets 1-2 @ 60-65% of 1RM Snatch
*Sets 3-4 @ 65-70%
*Sets 5-6 @ 70-75%

C. Every 2 minutes x 6 sets
6 BBJO (24/20”)
3 Clean & Jerk
*Sets 1-2 @ 60-65% of 1RM Clean & Jerk
*Sets 3-4 @ 65-70%
*Sets 5-6 @ 70-75%

D. 3 sets of:
DB Front Rack Walking Lunge x 50ft (50/35)
Rest 60 seconds

WOD Wednesday February 20th

– No Midday 3.0

WOD

For time; In Pairs
5km Row or 10km Bike
*Complete
3 Burpees to the Plate
20 Plate GTOH (45/35)
3 Burpees to the Plate

*Athlete “A” will start on the Rower or Bike.
*Athlete “B” will complete 3 Burpees to the Plate & 20 Plate GTOH & 3 Burpees to the Plate.
*Continue to alternate until 5km Row to 10KM Bike is obtained.

Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

CF Games Open 2019 at Taranis

The CrossFit Games Open 2019 starts the Thursday Feb 21! For the next 5 weeks you will feel an energy and vibe around the gym that will likely be a bit more charged than usual. Soak it up! It’s a great time to use the excitement as motivation.

We will be running the Open similar to last year. Our Friday class WOD will be the Open work out of the week. For those registered in the Open, you will complete the WOD as prescribed for the division you wish to participate in. If you are not registered for the Open, you will have the option of completing the work out as we post it as as per usual, taking into consideration any adjustments or modifications you may personally need to get a great workout in for the day.

WHAT IS THE CF GAMES OPEN?

Have a read of all the information on when and what the Open is, who can take part (pssssst, everyone can!) and how to register. If you plan to register, please read everything.

In summary: The Open is a worldwide online CrossFit competition. It is an excellent opportunity to test yourself against the world and your peers to see your current level of fitness regardless if you are attempting to go further in CrossFit competitions. You do not have to be an RX’d athlete to take part, this is a competition with scaled divisions and Masters categories. We encourage everyone to feel welcomed to participate!

The competition is 5 weeks long with a new workout being released every week on Thursday at 5pm. You will have until the following Monday at 5pm to submit a valid score. A valid score is one that has been judged and validated at a CrossFit affiliate like Taranis or submitted via video submission.

Week 1 – Thursday, Feb. 21st – Monday, Feb. 25th
Week 2 – Thursday, Feb. 28th – Monday, Mar. 4th
Week 3 – Thursday, Mar. 7th – Monday, Mar. 11th
Week 4 – Thursday, Mar. 14h – Monday, Mar. 18th
Week 5 – Thursday, Mar. 21st – Monday, Mar. 25th

Please read the following and note that athletes during this time fall into two general categories:

Registered Open Athletes  IF you ARE registered for the 2019 Open, you MUST sign up for your judged Open WOD. For the first week at least this sign up is via sheets posted at the front of the gym. There is a possibility that I may have Zen Planner far enough along by the second week that we will be able to offer that as a sign up option moving through the rest of the weeks. Please read the Taranis Open Rules

Non Registered Athletes IF you are NOT registered for the 2019 Open, you DO NOT need to sign up for classes and you do not use the Open WOD specific time slots to train. Your schedule does not change for these 5 weeks.

How do we accommodate all the events and judges and our usual schedule?

At Taranis, we work extremely hard to ensure that we run a top-notch Open competition and at the same time we want to ensure that everyone’s fitness goals are being met. Registered Open Athletes need a judge and will be SIGN UP ONLY. You may not just “show up” to the gym and expect to do the Open wod if you need a judge. We will be running up to 12 registered athletes an hour during all the designated sign up slots. This will allow our athletes competing to have a set up to give their best effort but also honour the space and routine our non registered athletes are entitled to.

Thursday evening – Open WOD of the week is announced.

Our regular class schedule remains the same with non Open programming.

Additional dedicated Open WOD time slot at 6pm for Registered Open Athletes. You must sign up for the additional class if you need to do your Open WOD. 

Friday – ALL CLASSES programmed with the Open WOD of the week.

Non Registered athletes don’t need a judge. 

If you are a registered Open Athlete, you will must sign up on the sheets in the gym to reserve your space for any class time you wish to attend. We will pair you with a judge in the class unless you have already discussed swapping judging roles with another athlete. 

Saturday – Our regular classes remains the same with non Open programming.

Open WOD heats run 11:30am -1pm you must SIGN UP. You and your judge must be on time for 11:30am briefing and start shortly after. 

Sunday – Our regular class schedule remains the same with non Open programming.

Additional dedicated Open WOD time slots at 10:30am and 1pm for Registered Open Athletes. You must sign up for the additional class if you need to do your Open WOD. 

PLEASE DO NOT TEXT OR EMAIL SULLY OR STEVE ASKING HER/HIM TO SIGN YOU UP.

All of the Open sessions will be 12 person time slots MAXIMUM. The events will be run with six person heats. Six people will do the event, the other six will judge. Depending on athletes in attendance and based on numbers and workout requirements, we may adjust how we operate during the hour. If you need extra time to warm up and mobilize, this is obviously fine but please stay out of the way of the judges and athletes that are doing the Open in that time slot!!

How does an Open WOD time slot run?

You will be briefed on the workout and movement standards for each event prior to the event starting. This happens right sharpe on the designated class start time. Don’t show up late thinking it’s personal warm up time your missing. You must attend the briefing and please give the coach your undivided attention. Once the briefing is complete, you will decide which athlete is going first and which is going second. Each heat will be given an appropriate amount of time to warm up prior to the start of the event for each heat. You must fill out a scorecard and submit the appropriate portion to the affiliate for validation. BE SURE NOT TO LOSE YOUR PORTION of the scorecard and that both portions say the same score.

Note about judging: We will fully brief you on the WOD standards. As a Taranis Athlete most of these standards will sound familiar to you but we cover them thoroughly at each briefing. Not how to do them but how to judge them. You are also welcome and encouraged to take the CF JUDGES COURSE. This give you even more understanding of most movements from a judging/coaching point of view and likely make you a better athlete!

Then what??

Log into your CrossFit Games account and submit your score for validation. DO NOT LEAVE THIS UNTIL THE LAST MINUTE. Even if you believe you may re-test the event, submit your current score as you can always withdraw a score later and enter a new one for validation.

Train hard between Open events and rest accordingly!

We always have a plan for the Open when it comes up (this our ninth year running it) but hiccups do arise. We are working on all of our members behalf and ask that you please understand that this time of year is complicated and we will do everything in our power to keep the gym running smoothly and on time!

In the event that you absolutely can not do your Open workout during one of the designated time slots, please email Vanessa ASAP. vanessa@taranisathletics.com

If you haven’t done so, you have until Monday Feb 25 to register so it’s not too late.

MOST IMPORTANT, Have Fun!

WOD Tuesday February 19th

Mobility:
Couch Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Warm Up:

EMOM x 4 minutes
5 Jump Squats
5 Box Jump Step Downs
5 Push Ups

Technique & Review:

– Wall Ball
– SDHP
– Push Press
– Box Jump

– Perform 5-7 reps of Each movement in prep for the
workout.

WOD

” Fight Gone Bad ”
3 rounds of:
1 Minute x AMRAP Wall Balls (20/14)
1 Minute x AMRAP SDHP (75/55)
1 Minute x AMRAP Box Jump (20″)
1 Minute x AMRAP Push Press (75/55)
1 Minute x AMRAP Cal Row
Rest 1 minute

*Pack
Same as Rx
*Pup
1 Minute x AMRAP Wall Balls (Scale as needed)
1 Minute x AMRAP SDHP (65/45)
1 Minute x AMRAP Box Jump (20″)
1 Minute x AMRAP Push Press (65/45)
1 Minute x AMRAP Cal Row

SWOD Tuesday February 19th

STRENGTH

A. Every 3 minutes x 6 sets
Bench Press
*Sets-1-2 x 5 reps @ 70% of 3RM Bench Press
*Sets 3-4 x 3 reps @ 80-85%
*Set 5 x 3 reps @ 90%
*Set 6 x 10 reps @ 60%

B. 3 rounds for time:
10 DB Power Cleans /Arm
15 TTB
20 Alt DB Snatch (50/35)

C. 3 sets of
Single Arm DB Bent-Over Row x 8-10 reps/Arm
Into….
Archer Ring Row x 6-8 reps/Arm
Into…
Wtd Hollow Rocks x 15-20 reps
Rest 90 seconds

SWOD Monday February 18th

** REMINDER Class times are **

10:30am,11:30am,3:30pm,4:30pm,5:30pm,6:30pm

STRENGTH

A. Every 3 minutes x 5 sets
Pause Back Squats x 3 reps
*Sets 1-5 @ 65-75% of 1RM

B. AMRAP in 12 minutes
150 Wall Balls (20/14)
90 Dbl-Unders
30 reps of…
*Rx Burpee Bar Muscle Ups
*Sclaed Burpee CTB Pull Ups

C. 3 sets of:
DB Reverse Lunges x 20 Alt reps
Into…
DB Shoulder Press x 30 seconds MAX Reps
Into…
Wall Facing HS Hold x 30 seconds
Rest 90 seconds

WOD Monday February 18th

** Reminder Class Times are **

10:30am,11:30am,3:30pm,4:30pm,5:30pm,6:30pm

Mobility:
Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Hip Opener x 5 reps
Hip Closer x 5 reps
Bird Dogs x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
Partner “A” – Rows or Bikes
Partner “B” – 2 rounds
20 Lateral Hops
10 Plate GTOH
5 Hollow Rocks

Technique & Review:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Strict Pull Up x 1-3 reps

Push Up
– Scap Push Up x 10 reps
– TEMPO Push Up x 3-5 reps @ 2111
– Push Up x 3-5 reps

Squat
– Russian Squats x 5 reps
– TEMPO Squats x 5 reps @3311
– Squat x 5-7 reps

WOD

For time:
5.10.20.40
Strict Pull Ups
10.20.40.80
Push Ups
15.30.60.120
Squats
*Time Cap; 20 minutes

*Pack
5.10.15.20
Strict Pull Ups
10.20.30.40
Push Ups
15.40.60.80
Squats
*Pup
5.7.9.12
Strict Banded Pull Ups
10.15.20.25
Push Ups
15.30.45.60
Squats

SWOD Saturday February 16th

STRENGTH

A. EMOM x 10 minutes
1 & 1/4 Front Squats
*Sets 1-5 @ x 2 reps @ 65-70% of 1RM Clean
*Sets 6-10 x 1 rep @ 75-80%

B. Every 2 minutes x 4 sets
Push Press x 6 reps
*Build to a Tough set of 6 reps.
*Not TnG.

C. AMRAP in 12 minutes
8 DB Bench Press
Bar Muscle Ups
8 DB Power Cleans
Bar Muscle Ups
40 Dbl-Unders
Rx – 60/40& 4 Bar Muscle Ups
*Scaled – 50/35 & 2 Bar Muscle Ups or 4 Burpee CTB Pull Ups

D. Complete
100 Banded Pull Aparts
50 Banded Hollow Rocks
100 Banded Tricep Push Downs

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