CrossFit WOD's July 18-24, 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.  

KB club - operating Tuesday and Thursday evenings at 6:00pm - get registered now or drop into class whenever you like - just give us a heads up before drop in. 

Learn more about the new T2W program and what we will be offering starting August 01.  This is a super cool program that we are very excited to get started again with this new format.  Learn more HERE. Get registered at the front desk or email info@synergystrength.ca

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 18/16

Garth - week 09

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 3 rounds of;

- Run400m

- 21 KBS

Rest 2 min

**(keep round times all within 5sec of each other)

>>>In class

A. Back squat 60%x8, 65%x6, 70%x4

B. “Phone”

AMRAP in 12min;

- 3 Clean @ 125/185#

- 9 HSPU’s

>>>Post Class

A1. GHD sit-up hold 3x20-30sec

A2. GHD back extension hold 3x30-45sec

Level 1 - Health & Elements

A. Back squat 8-6-4 - building load

B. “Phone”

AMRAP in 12min;

- 3 Clean or thruster @ 95/135#

- 9 DB push press @ heavy load

TUESDAY JULY 19/16

Garth - week 09

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 3 rounds;

- 10 ring dips

- 10 OHS @ 75/115#

**keep each round as fast as possible, but rest as needed between

>>>In class

A. Bench press 5x3 - sets across

B. “Pen”

Complete 4 rounds for time;

- 30 Cal row

- 30 box jump overs 20/24”

- 30 wall balls @ 14/20# to 10’

Level 1 - Health & Elements

A. Bench press 5x3 - sets across

B. “Pen”

Complete 4 rounds for time;

- 25 Cal row

- 25 box jump overs 18/24”

- 25 wall balls @ 10/16#

WEDNESDAY JULY 20/16

Garth - week 09

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

>>>In class

A. “Pencil”

AMRAP in 10 min of;

- 5 pull-ups

- 10 push-ups

- 15 squats

Rest 5 min

AMRAP in 10 min of

- 40 walking lunges

- 2 gym length DB farmer's walk @ 30/45#

**grip = dead.

THURSDAY JULY 21/16

Garth - week 09

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS shoulder taps on wall - 50 total touches

B. HS walking 100’ in 10’ chunks back and forth

>>>In class

A. 1 Press + 1 push press EMOM x 10 min @ challenging load

B. “Calculator”

Complete;

3 rounds for time of;

- 350m row

- 9 75/115# power snatch

Rest 2 min

Then, 3 rounds for time of;

- 21 KBS @ 16/24kg

- 21 burpees

Level 1 - Health & Elements

A. 1 Press + 1 push press EMOM x 10 min @ challenging load

B. “Calculator”

Complete;

3 rounds for time of;

- 350m row

- 9 55/75# hangpower snatch or snatch grip deadlift

Rest 2 min

Then, 3 rounds for time of;

- 21 KBS @ 12/16kg

- 21 burpees

FRIDAY JULY 22/16

Garth - week 09

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 3 rounds not for time;

- 7 MU’s

- 10 power cleans @ 95/135#

- 10 push jerks @ 95/135#

B. 35 T2B

>>>In class

A. Deadlift 4(75%x5)

B. “Staples”

Complete 3 rounds of;

- 10 alt. DB power snatch @40/70#

- 75 DU’s

Complete 2 rounds of;

- 15 alt. DB power snatch @40/70#

- 100 DU’s

Complete1 rounds of;

- 20 alt. DB power snatch @40/70#

- 125 DU’s

Level 1 - Health & Elements

A. Deadlift 4x5 - across

B. “Staples”

Complete 3 rounds of;

- 10 alt. DB power snatch

- 75 DU’s or skip ropes

Complete 2 rounds of;

- 15 alt. DB power snatch

- 100 DU’s or skip ropes

Complete1 rounds of;

- 20 alt. DB power snatch

- 125 DU’s or skip ropes

SATURDAY JULY 23/16

Garth - week 09

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

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

B. Snatch 5x2 - use Monday numbers

C. Clean and jerk 5x2 - use monday numbers

>>>In class

A. Back squat - complete as many reps as possible at 75% in 5 min.

**be smart and safe with this.  No failed reps. Just get a session of high rep squats in.

B. “Scissors”

Complete 5 rounds for time;

- 9 HSPU’s

- 16 55/75# Thrusters

- 21 DB push press @ 30/45#

Level 1 - Health & Elements

A. Back squat - complete as many reps as possible at a moderate/heavy load for  5 min.

**be smart and safe with this.  No failed reps. Just get a session of high rep squats in.

B. “Scissors”

Complete 5 rounds for time;

- 9 heavy DB push press

- 16 45/65# Thrusters

- 21 DB push press @ 20/30#

SUNDAY JULY 24/16

Garth - week 09

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)

>>>In class

A. Thruster ladder from rack;

- EMOM building to a heavy load starting at a moderate load (shoot for 10-12 rounds total)

B. “Keyboard”

Complete 4 rounds;

- 1 min Row

- 1 min Skip rope

- 1 min Gym length sled pulls (anyhow)

**start on any round you like - just keep rotating through for 4 rounds.