Accessory Work:
A. 3 sets of:
Push Press + Push Jerk + Split Jerk x 1+2+3 @70-75% of 1RM Push Jerk
– Rest 30 seconds –
Ring Rows x 20 reps (Rings step to Hip Height)
– Rest 30 seconds –
Ab Roll Outs x 10-12 reps
– Rest 90 seconds –
B. 3 rounds at EZ Pace
20 Cal Row
10 Alt Single Arm KB Swings
20 Banded Squats
10 Push Ups
Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lying Hamstring Floss x 1 minute/Side
Movement Prep:
2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps
Warm Up:
Tabata Style 8 Alt rounds (20s of Work 10s of Rest)
KB Deadlift
No Push Up Burpees
Plank Hold
KB Swing
Technique & Review:
Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlift x 10 reps
3 sets to Build to Workout Load
5 Deadlifts
3 Bar Facing Burpees
– Rest 60 seconds b/t sets –
WOD
For time:
21.18.15.12.9.6.3
Deadlift (185/135)
Bar Facing Burpees
*L2
For time:
21.15.12.9.6
Deadlift (135/95)
Bar Facing Burpees
*L1
For time:
21.15.9.3
Deadlift (95/65)
Bar Facing Burpees
Mobility:
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Movement Prep:
T-Twist x 10 Alt reps
Samson Stretch x 10 Alt reps
Inchworm + Push Up x 5 reps
Standing Hip Opener/Closer x 5 reps
Warm Up:
“A” Row or Bike
“B” – 2 rounds
5 Scap Pull Ups
7 Beat Swings
9 Hollow Rocks
Technique & Review:
Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps
HSPU
– Piked HSPU
– Box HSPU
– Strict HSPU
– Kipping HSPU
2 sets to build to workout load
7 Cal Row
5 Pull Ups
7 Wall Balls
5 HSPU
3-5 Power Snatch
– Rest 60 seconds b/t sets –
WOD
AMRAP in 14 minutes
60 Cal Row
50 CTB Pull Ups
40 Wall Balls (20/14)
30 Strict HSPU
20 Power Snatch (135/95)
*L2
AMRAP in 14 minutes
50 Cal Row
40 Pull Ups
30 Wall Balls (20/14)
20 HSPU
10 Power Snatch (115/75)
*L1
AMRAP in 14 minutes
40 Cal Row
30 Banded Pull Ups
20 Wall Balls
10 Box HSPU
10 Power Snatch (Light up to 75/55)
Accessory Work:
A. Every 2 minutes x 6 sets
Barbell Reverse Lunges
*Sets 1,3,5 x 4 reps/Leg (Moderate)
*Sets 2,4,6 x 2 reps/Leg (Tough)
B. 3 sets of:
TakSnap Shoulders x 12 reps/Exercise (Demo here)
– Rest 30 seconds –
3D Banded Pull Aparts x 20 reps
– Rest 30 seconds –
Sandbag Hold x 60 seconds (150/100)
– Rest 90 seconds –
Accessory Work:
A. 4 sets of:
1000m row @ Moderate Pace
200m row @ Eazy Pace
500m row @ Faster Pace
200m row @ Eazy Pace
250m row @ Sprint Pace
– Rest 3 minutes b/t sets –
B. EMOM x 16 minutes
Min 1: 5 Burpee DB Box Step Overs (50/35) @ 24/20”
Min 2: 15 Push Ups + 50 Dbl-Unders
Min 3: 5 DB Power Cleans + 10 DB Front Squats
Min 4: Rest
*Each round add 1 rep to the Burpee DB Box Step Overs & 1 rep to the DB Power Cleans
Mobility:
Couch Stretch x 1 minute/Side
90/90 Hip Rotations
Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps
Warm Up:
AMRAP in 5 minutes
“A” – Single Skips
“B” – 2 rounds of:
5 KB Deadlifts
5 Goblet Squats
5 KB Swings
Technique & Lift:
Squat Prep w/ Partner
“A” Holds bottom of Squat with Bar
“B” does 10 Banded Squats
Then..
“A” does Barbell Back Squat with Bar
“B” does Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) StepsPower Snatch
A. Take 20 minutes to Build to
Back Squat x 20RM
Warm-Up sets
2 sets x 6 reps @ Light-Moderate
2 sets x 4 reps @ Moderate
1 set x 2-4 reps @ 20RM weight
B. 3 sets of:
DB Renegade Row x 10 Alt reps (Push Up + Right Row + Left Row)
Banded Good Mornings x 15-25 reps
– Rest 60 seconds b/t sets –
WOD
4 rounds for time; In Pairs
18 Cal row or Bike
15 Push Press (115/85)
12 TTB
*Athletes will Alt exercises each round.
*Athletes will tag their partner before starting the next exercise.
* Example
Round 1
“A” Rows or Bikes 18 Cals
“B” 15 Push Press
“A” 12 TTB
Round 2
“B” Rows or Bikes 18 Cals
“A” 15 Push Press
“B” 12 TTB
Etc..
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
Mobility:
Lying Pec Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt teps
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Shoulder Pass Throughs x 10 reps
Warm Up:
“A” Row or Bike
“B” 1 round of:
10 Scap Push Ups
10 T-Twists
20 Mnt Climbers
Technique & Review:
2 rounds of:
3 Push Ups
5 KB Swings
7 Squats
3 Ring Dips
5 Box Jumps
7 Sit Ups
– Rest 60 seconds –
WOD
AMRAP in 10 minutes
10 Push Ups
20 KB Swings (24/16kg)
30 Squats
– Rest 3 minutes –
AMRAP in 10 minutes
10 Ring Dips
20 Box Jumps (24/20″)
30 Sit Ups
*Comp
AMRAP in 10 minutes
10 HSPU
20 Alt DB Snatch (50/35)
30 Wall Balls (20/14)
– Rest 3 minutes –
AMRAP in 10 minutes
10 Strict Ring Dips
20 Alt DB Step Ups (50/35) @ 24/20″
30 GHD Sit Ups
*L2
AMRAP in 10 minutes
10 Push Ups
15 KB Swings (24/16kg)
30 Squats
– Rest 3 minutes –
AMRAP in 10 minutes
10 Ring Dips
15 Box Jumps (24/20″)
30 Sit Ups
*L1
AMRAP in 10 minutes
7 Knee Push Ups
14 KB Swings (24/16kg)
21 Squats
– Rest 3 minutes –
AMRAP in 10 minutes
7 Banded Ring Dips
14 Box Jumps (Scale as needed)
21 Sit Ups
Accessory Work:
A. Every 2 minutes x 4 sets
Push Press x 4 reps @ 70% of 1RM Push Press
Into…
Push Jerk x 4 reps
B. 3 sets of:
Barbell Up Right Rows x 25 reps (45/35)
– Rest 30 seconds b/t –
Barbell BTN Press x 25 reps
– Rest 30 seconds b/t –
Barbell Bicep Curls x 25 reps
– Rest 60 seconds b/t –
The 2020 CrossFit Open starts Thursday Oct 10! For 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 with some changes to last year. Our Saturday 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 with various levels as per usual, taking into consideration any adjustments or modifications you may personally need to get a great workout in for the day.
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 go 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, Oct 10 – Monday, Oct 14
Week 2 – Thursday, Oct 17 – Monday, Oct 21
Week 3 – Thursday, Oct 24 – Monday, Oct 28
Week 4 – Thursday, Oct 31 – Monday, Nov 4
Week 5 – Thursday, Nov 7 – Monday, Nov 11
Please read the following and note that athletes during this time fall into two categories
Registered Open Athletes IF you ARE registered for the 2020 Open, you MUST sign up for your judged Open WOD. Please use your Zen Planner account to sign up for Open WOD times Please read the Taranis Open Rules
Non Registered Athletes IF you are NOT registered for the 2020 Open, you DO NOT need to sign up for classes and you do not use the extra 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 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 – Our regular class schedule remains the same with non Open programming
Additional dedicated Open WOD time slot at 5:30am and 6pm for Registered Open Athletes. You must sign up for the additional class if you need to do your Open WOD.
Saturday – ALL CLASSES programmed with the Open WOD of the week.
Non Registered athletes don’t need a judge.
WOD times run 9:30, 10:30, 11:30 and 1pm. You must SIGN UP. You and your judge must be on time for each wod briefing. If you are a registered Open Athlete, you will must sign up in Zen Planner 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.
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.
Monday – Our regular class schedule remains the same with non Open programming.
Additional dedicated Open WOD time slot at 4pm for Registered Open Athletes. You must sign up for the additional class if you need to do your Open WOD.
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 or 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 gives you 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 10th 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 remove your class reservation in Zen Planner so that it can be filled for the wait list.
If you haven’t done so, you have until Monday Oct 16 to register so it’s not too late.
MOST IMPORTANT, Have Fun!