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.
**For all those doing the beatdown. Please disregard rest days and “program” and simply follow the week as laid out and get all the BCBD wod’s in this week if possible. Join the SPORT group, make-up if necessary, but get them done. Test all if possible and make sure that you are ready and fully understand how to complete all workouts, if competing in a brute division than try to train with your partner on the workouts that matter. ALSO – feel free to grab the farmers walk handles and practice the runs with the handles @ desired loads – do this throughout the week a couple of times. (practice the start and speed of walking)
MON August 25/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD –
A. BCBD EVENT #1
– Row 500m
– 40 alternating OH plate lunges 10/25#
– 20 Plate facing burpees
– 40 12/16kg KBS
– 20 55/75# push press
For time
TUES August 26/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD –
A. Thrusters – 10.8.6.4.2 – work to max load in 30 minutes.
B. “Fran”
CROSSFIT – GYMNASTICS
A. BRUTES – EVENT 5: REGIONAL FINAL (Aer Skill)
Complete for time:
80 Alternating Pistols
28 Pull-ups/C2B Pull-ups
20 115/175# Hang Power Cleans
For time
WED August 27/14
WARM-UP -4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD –
A. AMRAP in 2 minutes of;
5 pull-ups
10 push-ups
15 squats
5 burpees
Rest 1 min x 10 rounds
CROSSFIT WEIGHTLIFTING
A. BCBD EVENT #2 – Max effort ladder
– Complete Max Effort Clean & Jerk – every min on the min.
Females – 65-75-85-95-105-115-125-135-145-155-165-175#
Males – 155-165-175-185-195-205-215-225-235-245-255-265#
**Set all bars up and run through the workout every min on the min in partners (both must complete in the min. Work to max effort set.)
B. BRUTES – EVENT 3: Heavy Sprint (AnL Endurance)
AMRAP in 2 mins of:
2 185/315# Deadlifts
4 Lateral Bar Burpees
Rest 2 mins
AMRAP in 2 mins of:
5 Pull-Ups
4 Mat-Facing Burpees
For reps
THURS August 28/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD –
A. BRUTES – EVENT 5: REGIONAL FINAL (Aer Skill)
Complete for time:
80 Alternating Pistols
28 Pull-ups/C2B Pull-ups
20 115/175# Hang Power Cleans
For time
**Scale to step-ups, pull-ups and deadlifts if necessary.
FRI August 29/14
WARM-UP -4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD –
A. BCBD EVENT #2 – Max effort ladder
– Complete Max Effort Clean & Jerk – every min on the min.
Females – 65-75-85-95-105-115-125-135-145-155-165-175#
Males – 155-165-175-185-195-205-215-225-235-245-255-265#
**Set all bars up and run through the workout every min on the min in partners (both must complete in the min. Work to max effort set.)
B. BRUTES – EVENT 3: Heavy Sprint (AnL Endurance)
AMRAP in 2 mins of:
2 185/315# Deadlifts
4 Lateral Bar Burpees
Rest 2 mins
AMRAP in 2 mins of:
5 Pull-Ups
4 Mat-Facing Burpees
For reps
SAT August 30/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD –
A. Back squat – build to max double in 25 minutes
B. BRUTES – EVENT 4: Engine (Aer Threshold)
12 round for time of;
5 65/95# axle thrusters
2 gym length sprints
For time
SUN August 31/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD –
REST DAY
A. BCBD EVENT #1
– Row 500m
– 40 alternating OH plate lunges 10/25#
– 20 Plate facing burpees
– 40 12/16kg KBS
– 20 55/75# push press
For time
