– No Midday 3.0
WOD
Rest Day
or
For time; In Pairs
10 to 1
Pull Ups
Hang Power Cleans (95/65)
HR Push Ups
*Athlete “A” will do 10 Pull Ups then “B” does 10 Pull Ups then “A” does 10 Hang Power Clean then “B” and so on down to 1 rep of each.
Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
– No Midday 3.0
WOD
Front Squat
3-3-3-1-1-1
A. 1 set of:
Front Squat x 7 reps @ 40-50%
B. 2 sets of:
Front Squat x 5 reps @ 50-60%
Suggested Increases:
Set 1 x 3 @ 65%
Set 2 x 3 @ 70%
Set 3 x 3 @ 75%
Set 4 x 1 @ 80%
Set 5 x 1 @ 85%
Set 6 x 1 @ 90%+
* Pack – 5 sets x 3 @ 60-85%+
* Pups – 5 sets x 5 @ 50-60 % Effort
STRENGTH
L1: Do the Class.
L2: Self led Warm-Up.
A. Every 90 seconds x 4 sets
Hang Snatch x 3
Tall Box Jump x 3
*50% of 1RM of Hang Snatch
B. Every 2 minutes x 5 sets
Power Snatch + OHSq + Snatch
*Set 1 x @ 60% x 1+2+1
*Sets 2-3 x @ 65% x 1+1+1
*Sets 4-5 x @ 70% 1+1+1
C. 3 sets of:
Clean Pull x 3 @ 85% (Not TnG reps)
Rest 30 seconds
Powell Raises x 10-15 reps (Light)
Rest 30 seconds
Hollow Hold x 30-45 seconds
Rest 90 seconds
L3: Self led Warm-Up.
A. Every 90 seconds x 4 sets
High Hang Snatch x 3
Tall Box Jump x 3
*50% of 1RM for High Hang Snatch
B. Every 2 minutes x 6 sets
Snatch + OHSq + Snatch
*Sets 1-2 x @ 65% x 1+3+1
*Sets 3-4 x @ 70% x 1+2+1
*Sets 5-6 x @ 75% x 1+1+1
C. 4 sets of:
Clean Pull x 5 @ 80% (Not TnG reps)
Rest 30 seconds
Bent-Over DB Fly’s x 10-15 reps (Light)
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds
2-A-DAY
2 sets
750m row @ Easy Pace (5KM)
Rest 1 minute b/t sets
— Rest 2 minutes —
4 sets of:
500m row @ Moderate Pace (2KM)
Rest 45 seconds b/t sets
— Rest 2 minutes —
6 sets of:
250m row @ Fast Pace (500m-1KM)
Rest 30 seconds b/t sets
– Midday 3.0 from 10:30am-12:30pm
WOD
AMRAP in 12 minutes of:
3 Rope Climbs
12 Push Press (135/95)
50 Dbl-Unders
*Pack
2 Rope Climbs
12 Push Press (95-115/65-85)
50 Dbl-Unders
*Pup
1 Rope Climb
12 Push Press (75-95/45-65)
30 Dbl-Unders or 75 Skips
STRENGTH
*If your feeling stiff and sore from 17.1 make sure you take the time to get a good warm-up in.
L1: Do the Class.
L2: Self led Warm-up.
A. Every 2 minutes x 5 sets
Back Squat
*Sets 1-3 @ 60% x 5 reps
*Sets 4-5 @ 65% x 3 reps
B. Every 90s x 5 sets
Hang Power Clean + Push Jerk
*Set 1 x 3+1 @ 60-65%
*Sets 2-3 x 2+1 @ 65-70%
*Sets 4-5 x 1+1 @ 70-75%
C. 3 sets of:
TEMPO Ring Dips x 3-5 reps (3s Down,3s Up)
Rest 30 seconds
Hollow Banded Pull Aparts x 15-20 reps
Rest 30 seconds
Med Ball V-Ups x 10-15 reps
Rest 90 seconds
L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-3 @ 65% x 5 reps
*Sets 4-6 @ 70% x 3 reps
B. Every 90s x 5 sets
Hang Power Clean + Jerk
*Sets 1-2 x 3+1 @ 65-70%
*Sets 3-4 x 2+1 @ 70-75%
*Sets 5-6 x 1+1 @ 75-80%
C. 4 sets of:
Russian Dips x 4-6 reps
Rest 30 seconds
Prone PVC Pass Through x 4-8 reps
Rest 30 seconds
Med Ball V-Ups x 10-15 reps
Rest 90 seconds
2-A-DAY
Level 2:
AMRAP in 12 minutes of:
6 CTB Pull Ups
12 Push Press (95/65)
50 Dbl-Unders
Level 3:
AMRAP in 12 minutes of:
6 Bar Muscle Ups
12 Push Press (115/85)
50 Dbl-Unders
– Midday 3.0 from 9:30am-11:30am
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
– No Midday 3.0
WOD
“17.1”
For time:
10 Alt DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20″)
20 Alt DB Snatch
15 Burpee Box Jump Overs
30 Alt DB Snatch
15 Burpee Box Jump Overs
40 Alt DB Snatch
15 Burpee Box Jump Overs
50 Alt DB Snatch
15 Burpee Box Jump Overs
– Midday 3.0 from 10:30am-12:30pm
WOD
AMRAP in 10 minutes of:
10 HSPU (6/4″)
20 Calorie Row
30 Alt Pistols
*Kipping is okay
*Pack
AMRAP in 10 minutes of:
10 HSPU (Kipping is okay)
20 Calorie Row
30 Alt Pistols (To a Box)
*Pup
AMRAP in 10 minutes of:
10 DB Press (Scale as needed)
15 Calorie Row
20 Alt Pistols (To a Box)
STRENGTH
L1: Do the Class.
L2: Self led Warm-Up.
Take today as a chance to practice and play around with “17.1”
A. Every 3 minutes x 4 sets
(R) 1/2 Turkish Get Up x 3
(L) 1/2 Turkish Get Up x 3
50ft Bear Crawl
B. EMOM x 8 minutes
Min 1: 10 KB Swings (1.5/1pd)
Min 2: 8 Box Jumps (24/20″ Step Down)
*Treat this at a warm up pace.
C. 3-4 sets of:
8-10 Alt DB Snatch (50/35)
8-10 BBJO (24/20″)
Rest 90 seconds
*1st-2nd perform at 75-80% effort here.
*3rd-4th set perform at 80-85% effort here.
D. Complete
5-7 minute easy bike
L3: Self led Warm-Up.
Take today as a chance to practice and play around with “17.1”
A. Every 3 minutes x 4 sets
(R) 1/2 Turkish Get Up x 3
(L) 1/2 Turkish Get Up x 3
50ft Bear Crawl
B. EMOM x 8 minutes
Min 1: 10 KB Swings (1.5/1pd)
Min 2: 8 Box Jumps (24/20″ Step Down)
*Treat this at a warm up pace.
C. 3-4 sets of:
8-10 Alt DB Snatch (50/35)
8-10 BBJO (24/20″)
Rest 90 seconds
*1st-2nd perform at 75-80% effort here.
*3rd-4th set perform at 80-85% effort here.
D. Complete
5-7 minute easy bike
2-A-DAY
Rest Day
The most chaotic time of year for a CrossFit affiliate is here, Games Season, kicking off with the CrossFit Open.
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. ALL OPEN SLOTS WILL BE SIGN UP ONLY. You may not just “show up” to the gym and expect to do the Open. We will be running 12 people an hour during all the designated sign up slots. This will allow our athlete’s competing to have a set up do give their best effort but also honour the space and routine our non competing athletes are entitled to. To add to that, please note: Saturday’s classes will be SIGN UP ONLY and ONLY FOR THE OPEN WOD. If you want to train that day and are not competing in the Open, you MUST still sign up for a WOD spot on Saturdays.
What is the Open?
The Open is a worldwide online CrossFit competition that is also a qualifying event for the CrossFit Regionals. 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. Play with us! Register for the Open here.
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.
How do we accommodate all the events and judges?
Monday to Friday: our class schedule from remains the same with the exception of the addition of 4 Open time slots; Thursday night at 6pm, Friday night at 6pm, Monday at 10:30am and 3:30pm. You must sign up to attend the Open session but you do not need to sign up to do the regular class time from Monday to Friday.
Saturday: ALL of the time slots are designated for the CrossFit Open ONLY. Classes will run at 9:30am, 10:30am, 11:30am, 12:30pm, 1:30pm.
Sunday: there will be CrossFit Open sessions at 10:30am and 1:00pm. You must sign up for the Open session but not in you are taking part in the regular WOD the class.
All of the Open sessions will be 12 person time slots MAXIMUM. The events will be run with 6 person heats 6 people will do the event, the other 6 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 the hour work?
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 10mins 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 seventh 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 contact Vanessa ASAP. vanessa@taranisathletics.com
If you haven’t done so, you have until Monday to register so it’s not too late.
Have Fun!
– Midday 3.0 from 10:30am-12:30pm
WOD
For time
25 Pull Ups
800m run
10 Muscle Ups
800m run
10 Muscle Ups
800m run
25 Pull Ups
*Pack
25 Pull Ups
600m run
5 Muscle Ups or 15 Ring Dips
600m run
5 Muscle Ups or 15 Ring Dips
600m run
25 Pull Ups
*Pup
20 Banded Pull Ups
400m run
10 P-Bar Dips or 15 Push Ups
400m run
10 P-Bar Dips or 15 Push Ups
400m run
20 Banded Pull Ups
STRENGTH
L1: Class Warm-Up.
A. 6 sets of:
Power Snatch x 3 reps
*Sets 1-2 @ 6RPE
*Sets 3-4 @ 7RPE
*Sets 5-6 @ 8RPE
Rest 2 minutes b/t sets.
B. For time:
25 Pull Ups
600m run
15 Ring Dips
600m run
15 Ring Dips
600m run
25 Pull Ups
L2: Self led Warm-up.
A. EMOM x 10 minutes
Min 1: 5 Wall Balls (30/20)
Min 2: 5 Ring Rows + 5 Kipping Pull Ups
*Use Wall for WB’s and Single Reps, focus on
Exploding up in the jump.
B. Every 2 minutes x 5 sets
Snatch Pull + Power Snatch
*Sets 1-3 @ 60%
*Sets 4-5 @ 65%
C. 3 sets of:
DB Split Squat x 8 reps/Leg
Rest 30 seconds
Banded Pull Aparts x 20 reps
Rest 30 seconds
20s Hollow Hold + 40s Plank Hold
Rest 90 seconds
L3: Self led Warm-Up.
A. EMOM x 10 minutes
Min 1: 5 Barbell Jump Squats
Min 2: 5 Strict Pull Ups + 5 Kipping
*Jump Squats @ 20% of 1RM
B. Every 2 minutes x 5 sets
Snatch Pull + Snatch + OHSq
*Sets 1-3 @ 65%
*Sets 4-5 @ 70%
C. 3 sets of:
DB Step Ups x 10 Alt reps (55/35 @ 20/16″)
Rest 30 seconds
DB Front + Lateral Raises x 10 reps (F+L=1)
Rest 30 seconds
20s Hollow Hold + 40s Plank Hold
Rest 90 seconds
2-A-DAY
Level 2:
AMRAP in 10 minutes of:
10 Strict Pull Ups
20 Calorie Row
30 Walking Lunges
Level 3:
AMRAP in 10 minutes of:
10 Strict CTB Pull Ups
20 Calorie Row
30 Walking Lunges
– No Midday 3.0
WOD
Rest Day
or
2 rounds for time; In Pairs
40 Alt DB Snatch (55/35)
100 Dbl-Unders
30 Box Jump Overs (24/20″)
100 Dbl-Unders
20 Burpee Pull Ups
*Split the work 50/50.
*Only one athlete may work at a time.
Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
– No Midday 3.0
WOD
For time:
42 Sit Ups
21 Sq Clean Thrusters (115/85)
30 Sit Ups
15 Sq Clean Thrusters
18 Sit Ups
9 Sq Clean Thrusters
*Pack
42 Sit Ups
21 Sq Clean Thrusters (95/65)
30 Sit Ups
15 Sq Clean Thrusters
18 Sit Ups
9 Sq Clean Thrusters
*Pup
30.20.10
Sit Ups
15.10.5
Squat Clean Thrusters (Scale as needed)
STRENGTH
L1: Class Warm-up.
A. 6 sets of:
Split Jerk x 3 reps
*Sets 1-2 @ 6RPE
*Sets 3-4 @ 7RPE
*Sets 5-6 @ 8RPE
Rest 2 minutes b/t sets.
B. For time
21.15.9
Sq Clean Thrusters (95/65)
Med Ball Sit Ups
L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Split Jerk x 3 reps
*Set 1 @ 65%
*Sets 2-3 @ 70%
*Sets 4-5 @ 75%
B. E2MOM x 5 sets
10 Deadlifts (185/135)
10 Kipping HSPU
C. 3 sets of:
Single Arm Static Hang x 10-20s/Side
Rest 30 seconds
Single Arm DB Rows x 10/Arm
Rest 30 seconds
Side Plank x 30s/Side
Rest 90 seconds
L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Split Jerk x 3 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
B. EMOM x 10 minutes
Min 1: 10 Deadlift (225/155)
Min 2: 5 S.HSPU + 5 K.HSPU
*Add deficit if you can
C. 3 sets of:
Single Arm Static OH Hold x 45-60s/Side
Rest 30 seconds
Powell Raises x 15 reps/Side (Light)
Rest 30 seconds
Wtd Chinese Planks x 60 seconds
Rest 90 seconds
2-A-DAY
Level 2:
For time
21.15.9
TTB
Sq Clean Thrusters (95/65)
Level 3:
For time
21.15.9
TTB
Sq Clean Thrusters (115/85)