CrossFit WOD's June 27 - July 03, 2016.

Synergy SE - morning classes are coming soon. First class July 04 - more info HERE

The BCBD registration is coming up quickly - July 5th Registration opens.  Get your team put together today - to learn more about the divisions and what to expect check out the BCBD site HERE. 

If you have not got it already - be sure you do.  the Synergy Strength App.  Learn more HERE

It is not very far away - the Synergy Strongman  Show.  We have over 30 registered competitors from across Saskatchewan competing to earn a spot to Provincials.  Be sure to come out and watch all the male/female athletes fight for top placements. 

KB club will be getting started next week - if you are interested in taking part in this please contact chad@synergystrength.ca for more information on how to get involved.  This program is not extra pricing, but can be included into your Synergy membership - again for more info contact Chad. 


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 27/16

Garth - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Death by HSPU’s - complete 1 strict HSPU on first min, 2 on the second, 3 on the third, and so on until you can not maintain reps within the minute allotted.

**video one of the last minutes and send to me please.

**LV3 only

B. Snatch high pull + Hang power snatch + hang snatch 4x3+3+3 @ 95/155# unbroken - rest as needed to maintain unbroken.

>>>In class

A. Deadlift 75%x5, 3(85%x3)

B. “Stylo”

Complete 3 rounds of;

- 10 T2B

- 10 DB power snatches (5L/5R) 40/55#

- 10 box jump overs 18/24”

Complete 2 rounds of;

- 15 T2B

- 15 DB power snatches (5L/5R)

- 15 box jump overs 18/24”

Complete 1 rounds of;

- 20 T2B

- 20 DB power snatches (5L/5R)

- 20 box jump overs 18/24”

Level 1 - Health & Elements

A. Deadlift 4x3 - across

B. “Stylo”

Complete 3 rounds of;

- 10 T2B or hanging knee-ups

- 10 DB power snatches (5L/5R) @ moderate load

- 10 box jump overs 12/18”

Complete 2 rounds of;

- 15 T2B

- 15 DB power snatches (5L/5R)

- 15 box jump overs 12/18”

Complete 1 rounds of;

- 20 T2B

- 20 DB power snatches (5L/5R)

- 20 box jump overs 12/18”

TUESDAY JUNE 28/16

Garth - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete each round as fast as possible, but complete 3 rounds total not for time;

- 6 tire flips (unbroken)

- 6 tire jump throughs (on-in-on-off)

- 12 sledgehammer swings to tire

**rest as needed between rounds to maintain speed throughout the round.

>>>In Class

A. Back squat 3(77.5%x3)

B. Paused back squat 60%x6

**three second pause

C. “Jet”

Complete 4 rounds for time of;

- 10 MU’s

- 30 DB walking lunges @ 25/40#

- 30 DB push press @ 25/40#

**Scale MU number back to ensure you get through this.

**Time cap 23min

Level 1 - Health & Elements

A. Back squat 3x3 across

B. Paused back squat 1x6 - light

**three second pause

C. “Jet”

Complete 4 rounds for time of;

- 10 C2B pull-ups or pull-ups

- 30 DB walking lunges @ light load or BW

- 30 DB push press @ light load

**Time cap 23min

WEDNESDAY JUNE 29/16

Garth - week 06

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

A. Russian KBS 4x15

B. “Aero”

AMRAP in 8min of;

- 10 deadlift @ 95/135#

- 5 push-ups on one side of bar

- 5 push-ups on other side of abr

**must two foot hop to other side of bar

Rest 4 min

AMRAP in 6min of;

- Wall ball

- sit-ups

1.2.3.4.5.6.7…..

THURSDAY JUNE 30/16

Garth - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete not for time;

- 5 burpee pull-ups + 5 c@B pull-ups

- 5 65/95# low hang power cleans + 5 front squats

**LV3 only

>>>In Class

A. Bench press 4x5 - build to heavy set

B. “Millar”

In groups of 3 complete;

- 2 min gym length sprints

- 2 min DU’s

- 2 min rowing

3 rounds (18 min)

Rest 3 min, then 1 round (3 min) of;

- 1 min gym length sprints

- 1 min DU’s

- 1 min rowing

Level 1 - Health & Elements

A. Bench press 4x5 - build to heavy set

B. “Millar”

In groups of 3 complete;

- 2 min gym length sprints

- 2 min DU’s or skip rope

- 2 min rowing

3 rounds (18 min)

Rest 3 min, then 1 round (3 min) of;

- 1 min gym length sprints

- 1 min DU’s or skip rope

- 1 min rowing

FRIDAY JULY 01/16

Garth - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS progressions practice of weight transfer overhead

- walk -outs from extreme planks to weight in hands

- chair (box can be used) slide-ins to weight overhead

- Chair (box can be used) circle walks with weight overhead

B. Weight shifting while inverted;

- wall walk-up + weight shift from hand to hand

- wall walk-up with weight shift to fingertips

- Wall walk-up with controlled shoulder taps

**attempt all of this after kick-up (facing away from wall.

**I would like some videos please

>>>In Class

ALL LEVELS

CANADA DAY WORKOUT 

CENTRAL is OPEN for 10-11am and 12 pm classes 

A. "Canada" 

Complete for time

50 wall balls @ 14/20#

Then 7 rounds of;

7 DB push press @ 30/45#

7 Pull-ups 

Then finish with 50 wall balls @ 14/20#

SATURDAY JULY 02/16

WE ARE BACK AT CENTRAL TODAY

Garth - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. A. Power snatch 2(60%x4)

B. Snatch 2(70%x4), 2(77.5%x3)

C. Clean 4(77.5%x3)

D. Jerk from rack 2(67.5%-72.5%-77.5%x3)

>>>In Class

A. Back squat 77.5%x3, 80%x4, 82.5%x5

B. “Red ink”

Complete in partners;

- Partner 1 - Row 20sec max effort Every 60sec x 4 rounds

- Partner 2 - AMRAP in 4 min of; 15 KBS @ 16/24kg + 10 toes through rings or T2B

Switch
Rest 2 min - repeat

**Total 18min

Level 1 - Health & Elements

A. Back squat 3-4-5 - build load throughout

B. “Red ink”

Complete in partners;

- Partner 1 - Row 20sec max effort Every 60sec x 4 rounds

- Partner 2 - AMRAP in 4 min of; 15 KBS + 10 hanging knee-ups

Switch
Rest 2 min - repeat

**Total 18min

SUNDAY JULY 03/16

Garth - week 06

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. HS walk work on boxes or wall.

- walk -outs from extreme planks to weight in hands

- feet elevated on box or chair walk ins with transfer of weight from one hand to the other.

- chair (box can be used) slide-ins to weight overhead

- Chair (box can be used) circle walks with weight overhead

B. “vanilla”

Complete for time;

- SDLHP @ 55/75#

- Push press @ 55/75#

21-18-15-12-9-6-3

**Scale load to light load to allow for big unbroken sets for much of this workout.