We had a blast this weekend putting on our first Center of Excellence Level 2 Weightlifting Training Camp. We hosted a total of 36 athletes and coaches over the two day camp with tonnes of great learning and training experiences. Thank-you to all those who came out and attended, it was a great weekend and we truly are thankful for you all taking part.
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 October 27/14
WARM-UP –
20-30 of or 20sec (coaches choice) – wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, toe grabs with single leg RDL, 5 spidermans/side, inchworm + push-up x5, gym length sprints @ 50-60-70-80-90.
WOD –
Level 3 – SPORT
A. Front squat 4(85%x2)
**In Class
A. Press 5(80%x3)
B. Complete;
– Row 1000m
– 40/35/55# DB cleans
Rest 7min – Repeat.
Level 2 – FITNESS
A. Front squat 4(85%x2)
**In Class
A. Press 5(80%x3)
B. Complete;
– Row 1000m
– 40 30/45# DB cleans
Rest 7min – Repeat.
Level 1 – HEALTH
A. Press 5(80%x3)
B. Complete;
– Row 1000m
– 40 20/35# DB cleans
Rest 7min – Repeat.
TUES October 28/14
WARM-UP
20-30 of or 20sec (coaches choice) – wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, toe grabs with single leg RDL, 5 spidermans/side, inchworm + push-up x5, gym length sprints @ 50-60-70-80-90.
WOD –
Level 3 – SPORT
**In Class
A. Deadlifts 7×2 – across every 2min
B. AMRAP in 28 min of;
– 20 box jumps 18/24”
– 20 pull-ups
– 20 KBS 16/24kg
– 20 55/75# BB front rack walking lunges
– 20 DB push press @ 30/45#
– 20 burpees
– 20 DU’s
Level 2 – FITNESS
A. Rest Day
Level 1 – HEALTH
A. Deadlifts 7×2 – across every 2min
B. AMRAP in 28 min of;
– 20 box jumps 18/24”
– 20 pull-ups
– 20 KBS 16/24kg
– 20 5empty bar walking lunges or reverse lunges on the spot
– 20 DB push press @ 20/35#
– 20 burpees
– 20 DU’s or skip ropes
WED October 29/14
WARM-UP
20-30 of or 20sec (coaches choice) – wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, toe grabs with single leg RDL, 5 spidermans/side, inchworm + push-up x5, gym length sprints @ 50-60-70-80-90.
WOD –
Level 3 – SPORT
A. Rest Day
Level 1+2 – HEALTH + FITNESS
A. Warm-up complex;
– 5 snatch grip behind neck presses
– 5 snatch grip behind the neck push jerks + OHS
– 5 four position paused snatch deadlifts (1”, knees, mid thigh, hips)
B. Low hang power snatch + low hang snatch 3+3 – work to heavy load in 15minutes
C. HS kick-ups to partners with 20 sec hold in perfect position – 10 min practice
D. Ab wheel roll-outs 4 x 10
THURS October 30/14
WARM-UP
20-30 of or 20sec (coaches choice) – wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, toe grabs with single leg RDL, 5 spidermans/side, inchworm + push-up x5, gym length sprints @ 50-60-70-80-90.
WOD –
Level 3 – SPORT
A. Snatch pull + power snatch + hang snatch 4(70%x2+1+2)
B. Hang power clean + hang clean + push jerk 4(70%x1+2+1)
**In Class
A. Back squats 4(90%x2)
B. 11min AMRAP of;
– T2B
– 65/95# power snatches
2,4,6,8,10,12…
Level 2 – FITNESS
A. Snatch pull + power snatch + hang snatch 3(70%x2+1+2)
B. Hang power clean + hang clean + push jerk 3(70%x1+2+1)
**In Class
A. Back squats 4(90%x2)
B. 11min AMRAP of;
– T2B
– 65/95# power snatches
2,4,6,8,10,12…
Level 1 – HEALTH
A. Back squats 4(90%x2)
B. 11min AMRAP of;
– T2B
– 55/75# power snatches or snatch deadlifts
2,4,6,8,10,12…
FRI October 31/14
WARM-UP
20-30 of or 20sec (coaches choice) – wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, toe grabs with single leg RDL, 5 spidermans/side, inchworm + push-up x5, gym length sprints @ 50-60-70-80-90.
WOD –
Level 3 – SPORT
A. Jerk 4(80%x3)
B. Complete;
– 30sec hang cleans – rest 1.5min @ 35% x 5 rounds
**In Class
A. Complete;
– Row 2000m
– 50 HSPU’s
– 200 DU’s
– 50 lateral burpee box jumps 18/24”
– 200 DU’s
(Time cap 22min)
Level 2 – FITNESS
A. Jerk 4(80%x3)
**In Class
A. Complete;
– Row 2000m
– 50 HSPU’s (banded or DB push press)
– 200 DU’s
– 50 lateral burpee box jumps 18/24”
– 200 DU’s
(Time cap 22min)
Level 1 – HEALTH
A. Complete;
– Row 1500m
– 35 DB push press @ moderate load
– 150 DU’s or skip ropes
– 35 lateral burpee box jumps 18/24”
– 150 DU’s
(Time cap 22min)
SAT November 01/14
WARM-UP
20-30 of or 20sec (coaches choice) – wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, toe grabs with single leg RDL, 5 spidermans/side, inchworm + push-up x5, gym length sprints @ 50-60-70-80-90.
WOD –
Level 3 – SPORT
A. Front squats 3×5 – across
**In Class
A. Bench press 5×4
B. 21-15-9 for time;
– 65/95# Thrusters
– 65/95% push press
– 115/145# deadlifts (add 25# plates)
(Time cap 11 min)
Level 2 – FITNESS
A. Rest Day
Level 1 – HEALTH
A. Bench press 5×4
B. 21-15-9 for time;
– 55/75# Thrusters
– 55/75% push press
– 105/125# deadlifts (add 25# plates)
(Time cap 11 min)
SUN November 02/14
WARM-UP
20-30 of or 20sec (coaches choice) – wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, toe grabs with single leg RDL, 5 spidermans/side, inchworm + push-up x5, gym length sprints @ 50-60-70-80-90.
WOD –
Level 3 – SPORT
A. Rest Day
Level 1+2 – HEALTH + FITNESS
A. Empty bar jerk practice 5×5 – perfect technique.
B. Jerk from rack 6×3 – work to heavy load over 15 minutes
C. Volume; Every min on the min alternating
– Rope climbs (1 full or 2 half climbs or 2 lying pull-ups)
– Perfect push-ups x 5-10 based on strength (elevate or use rings if necessary)
10min or until the end of class (max 20min)
