It is the week of the CSS – Strength Sports Showcase – check out the website for all info HERE
Whats this program all about?
This is our largest and most popular program that the majority of Synergy athletes train with. As the original CrossFit program in the city it is designed to handle absolute beginners to intermediate CrossFit athletes. It is highly scalable and modifiable to allow nearly all participants to take part. This program will test and push you just like all of Synergy Strength CrossFit programs, but it boasts the highest level of modification to allow all levels of fitness, skill, and ability to participate. This program focuses on proper movement patterns, exercise technique, strength development and anaerobic/aerobic conditioning – it is truly a program for anybody and any body.
Coaches class times are every hour on the hour from 6:00am-8:00pm on all weekdays and 9:00am-12:00pm on weekends.
MON January 19/15
COMP – Cycle 04 – Hell weeks
WARM-UP –
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Hang snatch + snatch + high pull 5(80%x1+1+1)
B. Clean and jerk – build to 95% in singles
**In class
A. Front squats 5(90%x1)
B. AMRAP in 12 min of:
– 10 push-ups
– 4 gym length sprints
Level 2 – FITNESS
A. Hang snatch + snatch + high pull 3(80%x1+1+1)
B. Clean and jerk – build to 95% in singles
**In class
A. Front squats 5(90%x1)
B. AMRAP in 12 min of:
– 10 push-ups
– 4 gym length sprints
Level 1- HEALTH
A. Front squats 5×2 – work to heavy load
B. AMRAP in 12 min of:
– 10 push-ups
– 4 gym length sprints
TUES January 20/15
COMP – Cycle 04 – Hell weeks
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Hang clean + clean 6(82.5%x1+1)
**In Class
A. Every 9min complete:
– Row 1000m
– 20 pull-ups
– 20 box jumps 18/24”
4 rounds
**Shoot for 6-7min of work/round. Time cap each round at 7:30.
Level 2 – FITNESS
A. Hang clean + clean 4(82.5%x1+1)
**In Class
A. Every 9min complete:
– Row 1000m
– 20 pull-ups
– 20 box jumps 18/24”
4 rounds
**Shoot for 6-7min of work/round. Time cap each round at 7:30.
Level 1- HEALTH
A. Every 9min complete:
– Row 750m
– 20 pull-ups
– 20 box jumps 12/18”
4 rounds
**Shoot for 6-7min of work/round. Time cap each round at 7:30.
WED January 21/15
COMP – Cycle 04 – Hell weeks
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch – build to 95% in singles
B. Deadlift 4×4
**In Class
A. Thrusters 5 x 1 – build
B. AMRAP in 12 min;
– 12 pistols (6l/6r)
– 12 HSPU’s
– 12 KBS 16/24kg
Level 2 – FITNESS
Rest Day
Level 1- HEALTH
A. Thrusters 5×2 – build to heavy set
B. AMRAP in 12 min;
– 12 pistols variations (6l/6r)
– 12 DB push press (heavy load)
– 12 KBS 12/16kg
BRING A FRIEND WOD
A. Thrusters 5×5 – light/moderate
B. AMRAP in 2 minutes of;
– 12 squats
– 12 DB push press
– 12 sit-ups
THURS January 22/15
COMP – Cycle 04 – Hell weeks
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
Rest Day
Level 1+2 – Health + Fitness
A. Hang clean and jerk 4×4+2 – empty bar or light load for warm-up
B. Hang clean and jerk 2+1 – work to heavy load in 20minutes
C. Complete every 2:30min;
– 20sec strict pull-ups
– 20sec perfect push-ups
– 20sec kipping T2B
– 20sec One armed DB press left
– 20sec one arm DB press right
3-5 rounds based on time
FRI January 23/15
COMP – Cycle 04 – Hell weeks
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch build to 90% in singles
B. Clean and Jerk build to 90% in singles
**In Class
A. AMRAP in 18min;
– 6 115/185# power clean
– 9 Ring dips
– 12 Box jumps @ 20/24”
– 50 DU’s
Level 2 – FITNESS
A. Snatch build to 90% in singles
B. Clean and Jerk build to 90% in singles
**In Class
A. AMRAP in 18min;
– 6 95/155# power clean
– 9 Ring dips
– 12 Box jumps @ 20/24”
– 50 DU’s
Level 1- HEALTH
A. AMRAP in 18min;
– 6 75/115# power clean
– 9 Parallel bar dips
– 12 Box jumps @ 12/18”
– 50 DU’s
SAT January 24/15
COMP – Cycle 04 – Hell weeks
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch balance 3×3 – moderate
B. Front squat + jerk 4(75%x2+1)
C. Press 4×2 – heavy across
**In Class
A.
AMRAP in 12 min of;
12 18/24” box jumps
8 135/225# deadlifts
12 lateral bar burpees
Rest 1 min
Row 12 min for calories
Rest 1 min
12 min “Cindy”
– 5 pull-ups
– 10 push-ups
– 15 squats
Level 2 – FITNESS
A. Snatch balance 3×3 – moderate
B. Press 4×2 – heavy across
**In Class
A.
AMRAP in 12 min of;
12 18/24” box jumps
8 125/185# deadlifts
12 lateral bar burpees
Rest 1 min
Row 12 min for calories
Rest 1 min
12 min “Cindy”
– 5 pull-ups
– 10 push-ups
– 15 squats
Level 1- HEALTH
A.
AMRAP in 12 min of;
12 18/24” box jumps
8 125/185# deadlifts
12 lateral bar burpees
Rest 1 min
Row 12 min for calories
Rest 1 min
12 min “Cindy”
– 5 pull-ups
– 10 push-ups
– 15 squats
**Be sure to come down to the Canadian Strength Symposium – Strength Sports Showcase featuring Powerlifting, Weightlifting, Strongman/Woman competitions all at TCU Place downtown Saskatoon. Show starts at 10:00am and runs until 6:00pm. All shows are in Centennial Hall TCU Place, along with sponsors vendors and more.
Check out the website for the CSS HERE
SUN January 25/15
Gym Closed for the CSS – Dr. Lon Kilgore, Dr. Scotty Butcher and Chad Benko are lecturing on strength training mechanics, regressions, and progressions for the last day of the Canadian Strength Symposium, which is done at Synergy Strength.
