A big BOOST to kick start your year!

The CrossFit High Voltage “Road To The Open” Training Camp 2016 is coming!

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The R.T.O Training Camp is a 6 week series offered to anyone who is interested in competing in CrossFit Competitions, including the CrossFit Games 2016 “Open”.

Registration:

  • We have a “RTO Training Camp” registration sign-up sheet in the lobby running from Monday, January 4th and ending Friday, January 15th.

Schedule:

  • In addition to your regular weekly class participation, you will complete an additional appromixmately 1.5-2 hours of training every weekend (or throughout the week) for 6 weeks leading up to the CF Open.
  • While the class will remain open and optional, it is recommended that all RTO participants attend ALL 6 weeks of the Olympic Weightlifting Drills For Skills Class (10AM-11:30AM) in addition to the specific RTO 2016 Training Camp which will follow OLY for 6 weeks on Saturdays at 12PM-1:30PM.

RTO Training Camp Dates:

  • WK 1: Jan. 16th 2016
  • WK 2: Jan. 23rd 2016
  • WK 3: Jan. 30th 2016
  • WK 4: Feb. 6th 2016
  • WK 5: Feb. 13th 2016
  • WK 6: Feb. 20th 2016

RTO Training Camp – Training Overview:

10:00-11:30 – Olympic Weightlifting Drills for Skills Class (Coach House & Felix)- This is optional but highly recommended!

  • Class will remain in same format with first hour on drills, last 20 min on practice. During the 6 Week Open RTO Prep, the last 20 Min. will offer “competition style” program options for RTO participants (eg. competition loads and rep schemes, barbell cycling practice, etc.)

11:30-12:00PM – Rest / Refuel

12:00-1:30PM – RTO2010 TRAINING CAMP (Coach Bowling)

  • The first 20-30 Minutes of class will be dedicated to learning and practicing GYMNASTICS SKILLS ONLY. We will work on progressions and discuss how these movements are used in WODs and how to approach.
  • The second 15-20 Minutes of class will be spent dissecting a past “OPEN WOD”. We will review some scores and compare different athlete responses. We will review movement standards (review, demo, practice) and discuss Judging Standards.
  • The last 20-30 Minutes of class will be spent executing the previously analyzed “OPEN WOD”. We will run in 2 heats, so each person has a chance to compete and judge.

Schedule During THE OPEN:

  • Weekly “Strategy” Sessions / Coaches Corner Every Wednesday Post Announcement
  • Coaches will be available to review the Open WOD every Wednesday evening. A private Facebook Group for RTO participants will go live where we can post blog comments about strategy, etc…
  • We will run Open WODs per event calendar for FRIDAY NIGHT LIGHTS! Second Chance Sundays as well after the Energizer.

Why Do We Need the R.T.O Training Camp?

  • Daily classes at CFHV are designed to improve your overall level of fitness. While elements of “CrossFit” are incorporated, our philosophy is to train daily in a safe, efficient, and sustainable practice which will make us fitter, faster, stronger, etc. There is a major distinction between “fitness” and CrossFit – which has become known as “the sport of fitness”.
  • The RTO is a 6 week series leading up to the CF Open. Designed to give Members exposure and practice with “competition style” movements and workouts which don’t normally get programmed in weekly classes.
  • Each clinic provides a controlled environment to practice these movements in a simulated competition environment.
  • Each clinic provides education, exposure, practice of these competition movements as well as learning how to JUDGE these movements (points of performance, how to “no rep”)
  • This program provides extra training volume and coaching – much needed when upgrading into Competition Training.
  • It’s a really FUN and great way to improve your abilities while also building camaraderie and COMMUNITY!

The Cost:

  • The cost for the entire run of the 6 weeks CFHV 2106 RTO program including all the Saturday sessions, additional programming, access to the private Facebook strategies & feedback group, and all additional support is ONLY $99.00!!

If you have any questions, please ask myself or any of the staff & coaches and we’ll be happy to help!  I can’t wait to train with you all!


Monday’s Training:

CrossFit:

Strength, Technique & Development: German Volume Back Squat (20 MIN):

1st Time GV BS – Do:

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

2nd Time GV BS – Do:

7 Reps Back Squat @ 80-85% 1RM x 7 Sets. Rest EXACTLY 2 MINUTES between sets. Do not change loads, work across. By sets 5 or 6 should be dropping reps.

WOD: 20 MIN AMRAP:

20 M Bear Crawl
20 M S.A KB Waiter’s Carry (each arm)
20 KB SWINGS
100 M Farmer’s Carry (heavy)
15 GHD Sit Ups + 15 GHD Back Extensions (May sub 15 Sit Ups + 15 Supermans)
20 Donkey Kicks (10/10 leg)
20 Single Leg Glute Bridges (10/10 leg)
200 M RUN

Fusion (6:30pm):

5 MIN x 5 STATIONS – 1 MIN REST BETWEEN

STATION 1: 5 MIN
30 SEC MAX EFFORT AIR ASSAULT / 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 2: 5 MIN
30 SEC PUSH UP / ROLL UPS + 30 SEC FRONT PLANK HOLD

REST 1 MIN

STATION 3: 5 MIN
30 SEC MAX EFFORT ROW + 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 4: 5 MIN
30 SEC MAX EFFORT SIT UPS / V-UPS + 30 SEC MAX COMPRESSION HOLLOW BODY HOLD

REST 1 MIN

STATION 5: 5 MIN
30 SEC BOX JUMP / STEP UPS + 30 SEC HSPU IN PIKE POSITION ON BOX HOLD

momWOD:

A: Body Composition

4 SETS:
A1: Seated DB Press @ 30X1; 8 Reps; rest :30
A2: Standing (Wall Anchored) DB Hammer Curls x 12-15 Reps; rest 30 sec
A3: Hollow Body Hold (max compression) x 30 sec; rest 30 sec

B: WOD – 3 ROUNDS FOR TIME:

500 M ROW
20 x DB THRUSTERS


Tuesday’s Training:

Group Warmup: Tabata Style (:20/ :10) Alt movements between red or black band “Ido Portal Scap Routine” and hanging barbell movement:

:20/:10 – Red Band OH Pass Thrus
:20/:10 – Hanging “C & D”‘s
:20/:10 – Red Band “T” Pull Downs (From top to T – arms at 90 deg from side)
:20/:10 – Hanging “Scap” Pull Ups (straight up and down)
:20/:10 – Red Band “Chest Pulls”
:20/:10 – Hanging “Knee Rainbows”
:20/:10 – Red Band “Scap Push Ups”
:20/:10 – Hanging Bent Knee to L-Sit reps
:20/:10 – Hanging Strict Alt. Leg Kicks (no kip)
:20/:10 – Toes 2 Bar (or K2E)

5 MIN SKILL WORK: ROPE CLIMBS
As we are starting a new progression (Dips) on Thursday, every day this week we will dedicate this 5 Min Pre-Wod Skill session to working Rope Climbs.

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PULLING Wk 2 TEMPO

3 TOTAL SETS:
A1: 3 REPS x Strict Negative “Quarters” Pull Ups -on Coach Cue; REST 30 sec between each REP, and 30 Sec before starting A2:
(4 Position hold for 5 seconds each)
* Chin Over Bar
* 1/4 Pull Up
* 1/2 Pull Up
* 3/4 Pull Up

A2: 1 Set Pull Ups – AMRAP UNBROKEN (May be at level used for WODS: ring rows, jumping negatives, strict, kip, butterfly, weighted, etc.); rest 60 sec

WOD: PUSHING ENDURANCE – 15 MIN AMRAP:

20 PUSH PRESS (115/75# – scale to DB’s)
20 BOX JUMP (24/20″)
10 LOW RING PUSH UPS (scale to modified push ups)
10 BAR-HOPPING BURPEES

Fitness (7:00am & 6:30pm)

A: Strength, Technique & Development: German Volume Back Squats

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

B: WOD – AMRAP 12 MINUTES

5 RING ROWS
10 PUSH UP / ROLL UPS
15 AIR SQUATS
20 SIT UPS