CrossFit WOD's June 20-26, 2016

GARTH

Getting ready for the big show coming to Saskatoon with our newest program - GARTH.  This is a full 16 week cycle of STRENGTH.  As the season comes to an end for most, it is time to focus on a few basics and return to some roots of working out.  Lots of lighter loads, more technical stuff, and loads of quality strength work completed.  By no means will be avoiding our conditioning work, as we will be adding more summer sessions and aerobic base work as well.  The cycle of rest days will remain the same as the last program - T2W will shut down very soon only to re-start leading into the BCBD in September.  This program will ride us all the way to the BCBD. 


MONDAY JUNE 20/16

Garth - week 05

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete not for time;

- 1 gym length sled rows

- 1 gym length backward sled pulls (walking)

5 rounds - build to heavy load on sled

>>>In Class

A. Back Squat 3(75%x4), 65%for reps

B. “Mess”

AMRAP in 16 min of;

- 12 HSPU’s

- 16 Pistols

- 20 pull-ups

>>>Post Class

A. GHD sit-ups x50

**Break into logical sets if required - not for time

Level 1 - Health & Elements

A. Back Squat 3x4, 65%for reps

B. “Mess”

AMRAP in 16 min of;

- 12 Heavy DB push press

- 16 Pistols to box

- 20 pull-ups or ring rows

TUESDAY JUNE 21/16

Garth - week 05

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Bench Press 4x3 - build to heavy set

B. Complete 15-12-9 for time;

- Ring Dips

- 95/135# power cleans

**LV3 Only

**Rest 20+ min before class

>>>In Class

A. “Fleece”

1 min - Row

1 min - HS walking

1 min - DU’s

1 min - Burpees

1 min - Forward sled pulls

1 min - Box jump overs

1 min - rest

4 rounds

Level 1 - Health & Elements

A. “Fleece”

1 min - Row

1 min - Light DB power snatch

1 min - DU’s or skip rope

1 min - Burpees

1 min - Forward sled pulls

1 min - Box jump overs

1 min - rest

4 rounds

WEDNESDAY JUNE 22/16

Garth - week 05

WOD

Level 2&3 - Fitness & Sport

- Rest Day (Full Rest - Mobility, stretch, and foam roll)

Level 1 - Health & Elements

A. Thruster from rack - build to heavy single

B. “Silver”

Complete 2 rounds for time;

- 30 wall balls

- 30 walking lunges

- 30 push-ups

THURSDAY JUNE 23/16

Garth - week 05

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS walk to wall + HSPU’s 3x1+5

**walk into wall from 3-6’ away and then perform 5 HSPU’s

B. Free HS balance work - how long can you hold for? Send me a video

>>>In Class

A. “PressHiit”

Complete;

- 4+1 Press + jerk

- 8-12 C2B pull-ups

- 15 banded Russian KBS

Every 4 min x 7 rounds

**shoot for 65-85sec of work/round

>>>Post Class

A1. Seated DB press (neutral grip) 4x12 - light - rst 10 sec

A2. Bent over DB lateral raises 4x10 - rest 10sec

A3. Cable rope press-downs 4x8 - rest 10sec

A4. DB bicep curls 4x6/arm - rest as needed

Level 1 - Health & Elements

A. “PressHiit”

Complete;

- 4+1 Press + jerk

- 8-12 pull-ups

- 15 banded Russian KBS or KBS

Every 4 min x 7 rounds

**shoot for 65-85sec of work/round

FRIDAY JUNE 24/16

Garth - week 05

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Complete not for time - alternate movements;;

- T2B

- 65/95# hang power snatch

2-4-6-8-10-12

**LV3 Only

>>>In Class

A. Deadlift 4x3 - build to heavy

B. “Perrier”

Complete for time;

- MU’s

- Front squats @ 135/205

5.4.3.2.1

Time cap 10min

@ 10min complete 10 rounds of;

- 5 ring rows

- 10 push-ups

- 15 squats

**Start wod with FS and MU’s if this takes you 6 min, you receive 4 min rest. If it takes you 9 min - you get 1 min rest, if you time cap you move directly into part B.

Level 1 - Health & Elements

A. Deadlift 4x3 - build to heavy

B. “Perrier”

Complete for time;

- elevated ring rows (feet on box)

- Front squats @ 95/135

5.4.3.2.1

Time cap 10min

@ 10min complete 10 rounds of;

- 5 ring rows

- 10 push-ups

- 15 squats

**Start wod with FS and MU’s if this takes you 6 min, you receive 4 min rest. If it takes you 9 min - you get 1 min rest, if you time cap you move directly into part B.

**If scaling the MU in part A, choose reps of 7.6.5.4.3.2.1

SATURDAY JUNE 25/16

Garth - week 05

WOD

Level 2&3 - Fitness & Sport

Saturday Weightlifting Class

A. Power snatch 3(65%x3)

B. Snatch 2(75%x2), 2(80%x2)

C. Clean 4(80%x2)

D. Jerk from rack 2(70%-75%-80%x2)

E. Back squat 3(77.5%x3), 2(80%x2)

ALL Levels

PARTNER WOD @ SE

Synergy Summer Saturdays

A. AMRAP in 10 min

- 5 burpees

- 6 DB alt power snatch

- 4 gym length runs

**alternate with partner

Rest 5 min

Then complete AMRAP in 10 min of;

- 8 DB or KB goblet squats

- 4 gym length sprints

**alternate with partner

SUNDAY JUNE 26/16

Garth - week 05

WOD

Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

Level 1 - Health & Elements

A. Hang power or Hang snatch - build to heavy double in 24min

B. “Camera”

8 rounds for time of;

- 8 deadlifts @ 95/135#

- 8 push-ups