Warm-Up:
Coach’s choice

WOD prep:
Back squat
5,5,5,5,5
25 minutes to climb to a heavy 5 reps.

*Then prep for “Freddy Krueger” This is a burner workout…

What is a “Burner”?
Burners are all-out efforts and one of the best ways to build metcon quickly.  Burners should be done with fast cycle times and no transitions.  “Helen” and “Christine” are examples of some longer, but well-programmed Burners.  
Here are some characteristics of a well-programmed Burner:
Straight Sets – if you are breaking or stopping during the workout you are not achieving the desired goal.  Shorten up the reps or lighten the load.
Light Weight  – if you are thinking about the weight or having to pause before picking up the weight you are going too heavy and not going to get the desired stimulus  (Increasing cycle times and metabolic conditioning).
Short Time Domain – These WODs should be 2 to 6 minutes.  We don’t exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway.  Think about a max effort 800m Run or 1k Row.  
No Pre WOD Stress – These are WODS that you should be able to jump into without a lot of physical or emotional preparation or stress. For this reason, I usually don’t use benchmarks for Burners – too much emotional stress.  
NO DOMS – There should not be any excessive soreness from properly programmed Burners.  We are looking to build you up with these not break you down in any way.  For that reason, I wouldn’t classify “Fran” as a Burner. 

WOD:
“Freddy Krueger” 6-minute cap
21-15-9 Reps for Time
Kettlebell Swings (70,53)
Burpees

Option 2:
“Freddy Krueger” 6-minute cap
Compare from 8/14/18
21-15-9 Reps for Time
Kettlebell Swings (53,35)
Burpees

Option 3:
“Freddy Krueger” 6-minute cap
15-12-9 Reps for Time
Russian Kettlebell Swings (35,26)
Burpees

Post WOD:
Couch stretch and thoracic spine roll out.

CFS Brief:

The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.  
 

Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season. 

The CrossFit Open offers a teenage division!  Teens age 14-15 and 16-17, this is your age as of July 14, 2020.  We’d love to have the teens get involved!  

During the Opens our Friday schedule will change slightly.  The 5:30am through noon classes will be regular class format and will run for the scheduled hour.  Every athlete will be performing the Opens workout and have a judge scoring their workout regardless of whether they’re signed up for the Opens or not.  These classes will be coached just like any other class.  The evening classes will be a little different.  The box will open at 4:00pm.  When you arrive for the evening classes you will sign in with Zen on the kiosk computer just as you usually do for class and then sign in on a whiteboard for your heat time. The last heat will go off no later than 6pm.  You will also be asked to judge at least one workout. The evening classes will be more self-directed, meaning you will be expected to warm-up and prep the wod on your own.  There will be a specific warm-up written on the white board and a warm-up area to prep in. There will be coaches going over the movements and the specific standards.  Help and guidance will be available if needed.  You are welcome to participate in the Friday evening heats whether you’re registered for the Opens or not.

If you are registered for the Opens please make your best effort to complete the competition WOD on Fridays.  If you need to do the workout on another day or time you will need to find someone to judge you and ok it with a coach.

If you’d like to take the on-line CrossFit Judges course click here for more information.  This course costs $10 and is a great way to get a clear understanding of the standards that need to be met with every movement.  This course is not required.

If you’d like to come Friday evening and help judge or simply just cheer on the athletes everyone is welcome!  Friends and family are welcome to come and cheer!

If you have any questions or would like to simply be a judge on Friday nights please email John at john@cfsyn.com.  All help is greatly appreciated!

Click here to register

After you register make sure you’ve joined the CrossFit Synergistics affiliate so we’re all on the same leaderboard! You can check this from your Dashboard screen – click on red line that says Hello, “name” and then click on JOIN OR SWITCH AFFILIATE.

*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.  Sign up details coming soon!