CrossFit WOD's July 11-17, 2016.

Looking for a partner for this years BCBD competition?  Contact Laurie@synergystrength.ca to add you name to the waiting list and the find a partner.  

Come join us for a fundraiser only days before Laurie M takes off to California to compete at the CrossFit Games.  Read more HERE

New schedule and T2W program coming in August - lots of cool things to look forward to with new coaching, schedule, and individualization of the program.  We are always searching for better ways of doing things and this will be a pilot program in a direction we feel will truly help our athletes out the most and provide the most flexibility in training.  Starts August 01 and leads in to 6 weeks of training heading to the BCBD.  Read more HERE.

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 I would like to ask you all to start using the hashtags #synergystrong and #synergyteam on social media as I want to grab member gym posts for weekly blog posts.  Start using hashtags in your posts and I will start to grab your posts for images on the blog. 

Most up to date Synergy Schedule with the NEW Se morning and kettlebell classes included.  Found on the website HERE. 

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 JULY 11/16

Garth - week 08

WOD

Level 2&3 - Fitness & Sport

 

Level 2&3 - Fitness & Sport

>>>Pre-Class

A.  Every 4 min complete;

- 4 MU’s

- 10 clean to thrusters @ 75/115#

4 rounds

>>>In class

A. Deadlift 4(70%x6)

B. “grizzly”

AMRAP in 10 min of;

- 3 bar MU’s

- 8 Axle Deadlifts @ 185/275#

Level 1 - Health & Elements

A. Deadlift 4x6 - across

B. “Grizzly”

AMRAP in 10 min of;

- 6 Pull-ups or ring rows

- 8 Axle Deadlifts @ 125/185#

TUESDAY JULY 12/16

Garth - week 08

WOD

>>>Pre-Class

A. KB snatch 2min/arm @ 12/16kg

B. Double KB snatches 2min AMRAP @ 12/16kg

C. Banded Russian KBS 3x15

>>>In class

A. Back squat 4(60%x10)

B. “Aloha”

Team wod:

AMRAP in 5 min of

- Row

- Burpees

**One partner starts on the rower and the other on burpees. The goal is to get as many reps of burpees and calories on the rower as possible.  Swap work at anytime throughout the 5min.  Just get as many calories and reps as possible - add together for score.

Level 1 - Health & Elements

A. Back squat 4x10 - moderate

B. “Aloha”

Team wod:

AMRAP in 5 min of

- Row

- Burpees

**see above

WEDNESDAY JULY 13/16

Garth - week 08

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

A. DU practice - 5-10 min

B. “Stag”

Complete 4 rounds for time of;

- 12 Deadlifts @ 125/185#

- 12 Pull-ups

- 12 KBS @ 16/24kg

- 12 Wall ball @ 14/20#

THURSDAY JULY 14/16

Garth - week 08

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Bench press 4x3 - sets across

B. Power snatch EMOM x 10 @ moderate load - focus on speed.

>>>In class

A. “trademark”

For Time
3 rounds of;
3 Hang cleans 125/185#
30 DU's
6 HSPU's
Then 2 rounds of;
4 Hang cleans 125/185#
50 DU's
8 HSPU's
Then 1 round of;
5 Hang cleans 125/185#
70 DU's
10 HSPU's

Level 1 - Health & Elements

A. “trademark”

For Time
3 rounds of;
3 Hang cleans 95/135#
30 DU's or skip rope
6 T2B
Then 2 rounds of;
4 Hang cleans 95/135#
50 DU's or skip ropes
8 T2B
Then 1 round of;
5 Hang cleans 95/135#
70 DU's or skip ropes
10 T2B

FRIDAY JULY 15/16

Garth - week 08

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

Repeat last week's work

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

A. Press + push press 4x3+2

B. “Maximus”

Complete for time;

- 2000m row

- 50 T2B

- 100 Box jump overs 18/24”

Level 1 - Health & Elements

A. Press + push press 4x3+2

B. “Maximus”

Complete for time;

- 2000m row

- 50 T2B or hanging knee-ups

- 75 Box jump overs 12/18”

SATURDAY JULY 16/16

Garth - week 08

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

Synergy Saturday Weightlifting

A.Muscle snatch + high hang snatch (light work) 4x2+2

B. Snatch 5x2

C. Clean and jerk 5x2

>>>In class

A. Back squat 3(75%x5), 2(80%x3)

B. “Beef”

Complete 8-6-4-2-4-6-8 of;

- SDLHP @ 95/135#

- Ring dips

Level 1 - Health & Elements

A. Back squat 3x5, 2x3

B. “Beef”

Complete 8-6-4-2-4-6-8 of;

- SDLHP @ 65/95#

- Parallel bar dips or push-ups

SUNDAY JULY 17/16

Garth - week 08

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. Clean to thruster- build to heavy set of 2 in 20 min

**scale to thruster from rack if needed

B. “Donald”

5 rounds for time

- 15 push-ups

- 5 Clean to thruster @ 65/95# (light)