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 26/15
Deload
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. High hang snatch pull + hang snatch pull + high hang power snatch + OHS + hang power snatch + OHS – 5×1+1+1+1+1+1 – all with empty bar
B. High hang power snatch + Hang power snatch + hang high pull 1+1+2 – work to heavy load in 20 minutes.
C. Weighted planks – heavy. 5x30sec – rest as needed
TUES January 27/15
Deload
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. Clean and jerk – max effort
2(50%x2), 60%x2, 70-75-85-92.5-100+%x1 – work to max
**In Class
A. Max effort front squat – in 8 sets of less – 24min
B. Complete every 4 min x 5 rounds
– 4 heavy thrusters
– 6 gym width sprints
Level 2 – FITNESS
A. Snatch – max effort
2(50%x2), 60%x2, 70-75-85-92.5-100+%x1 – work to max
**In Class
A. Max effort front squat – in 8 sets of less – 24min
B. Complete every 4 min x 5 rounds
– 4 heavy thrusters
– 6 gym width sprints
Level 1- HEALTH
A. Max effort front squat – in 8 sets of less – 24min
B. Complete every 4 min x 5 rounds
– 4 heavy thrusters
– 6 gym width sprints
WED January 28/15
Deload
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 2+3 – FITNESS & SPORT
A. Snatch 12(60%x1) – every 30sec
B. Clean and Jerk 10(60%x1) – every 60sec
**In Class
A. Complete:
– Press + push press 3+1
– 10 pull-ups
– 5 high box jumps
Every 4 min x 8 rounds
Level 1- HEALTH
A. Complete:
– Press + push press 3+1
– 10 pull-ups
– 5 high box jumps
Every 4 min x 8 rounds
THURS January 29/15
Deload
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. Back squats 4 x 8 (moderate load)
**In Class
A. Deadlift 4×4 – across
B. CIC WOD #1
In Partners complete;
– 7 deadlifts 205/315#
– 14 box jumps @ 18/24”
**Refer HERE for rules
Level 2 – FITNESS
Rest Day
Level 1- HEALTH
A. Deadlift 4×4 – across
B. CIC WOD #1
In Partners complete;
– 7 deadlifts 145/225#
– 14 box jumps @ 18/24”
**Refer HERE for rules
FRI January 30/15
Deload
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. CIC race #4
– 70 Thrusters for time with a partner @ 105/155#
**4 min time cap
B. CIC race #3 – Conga Line
Complete for time:
– 400/500m row
– 30 OHS @ 65/95#
– 30 DB push press @ 30/45#
– 5/10 Bar MU’s
Level 1+2 – Health + Fitness
A. CIC race #4
– 70 Thrusters for time with a partner @ 75/115#
**4 min time cap
B. CIC race #3 – Conga Line
Complete for time:
– 400/500m row
– 30 KBS @ 16/24kg
– 30 DB push press @ 20/30#
– 15/20 Pull-ups
SAT January 31/15
Gym is closed for the 9th Annual Prairie Rowing Championships
– If any Synergy Strength athletes want to take on this event you are more than welcome to – entry fee is $20 and you can take part in a very energetic and fun competitive environment that Sask Indoor Rowing Provides. For more info on registration please contact “saskindoorrowing@gmail.com”
– Competition starts at 10:00am and will run throughout the early afternoon.
SUN February 01/15
Deload
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 – work to max effort
2(50%x2), 60%x2, 70-75-85-92.5-100+%x1 – work to max
**In Class
A. “Choose a girl”
Choose your position in CIC race #2 and complete in a team of 4.
– Women choose from Isobel or Annie and men choose from Grace or Fran.
**Take time to set-up and warm-up for your best performance show up and do the workout as it is
Level 2 – FITNESS
A. Snatch – work to max effort
2(50%x2), 60%x2, 70-75-85-92.5-100+%x1 – work to max
**In Class
A. “Choose a girl”
Choose your position in CIC race #2 and complete in a team of 4.
– Women choose from Isobel or Annie and men choose from Grace or Fran.
**Take time to set-up and warm-up for your best performance show up and do the workout as it is
Level 1- HEALTH
A. “Choose a girl”
Choose your position in CIC race #2 and complete in a team of 4.
– Women choose from Isobel or Annie and men choose from Grace or Fran.
**Take time to set-up and warm-up for your best performance show up and do the workout as it is
**Isobel – 65/95#
**Grace – 115/135#
**Annie – 50-40-30-20-10 Du’s and Sit-ups
**Fran – 21-15-9 thrusters and pull-ups
