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.
*This week is a continued de-load week into the Bridge City Beat Down (BCBD). If competing be sure to test all events by no later than Wednesday (preferably Tuesday) and then de-load into the weekend. De-load means not workouts, only light skills and movement work if necessary to stay focused and loose. Turn to doing a lot of mobility (attend classes a few times if necessary). If you have questions please come talk to me – Chad.
** of course everyone will notice a massive change to the workout area of the gym as we re-arranged many things this past weekend. All SPORT members will not be in group classes (there will be some large ones) throughout the day and we will be incorporating a new CROSSFIT structure after the BCBD
***We will also be implementing a new schedule for FITNESS and SPORT – it is a 3on 1 off schedule. So this week the workout schedule will be M,T,W – on, Th – rest, F,Sa,Sun – on, next week Monday will be a rest day. Every 4th day (the rest day will become a weightlifting and gymnastics wod, which will eventually take over for CF Weightlifting and Gymnastics
****How do you know what level you are 1-3? We will clarify this in upcoming weeks – do not worry about it this week and next.
MON September 01/14
Gym Closed due to stat – and gym remodelling took place this weekend as well.
TUES September 02/14
WARM-UP
Banded complex (1/2 class does this) – standing rows, bent over lat pull-backs, standing face-pulls, standing pec fly x 15 reps each, lying rotational stretch with bent knees (5sec hold)
Lower body mobility (1.2 class does this) – on the spot spidermans x 10/side, squat to stands x 10, hip hinges (feet under hips – wide splits x 5 reps at each position)
**hip hinges – move feet wider (starting under hips) 4-5 inches at a time until at a wide split position. Do 5 hip hinges at each 4-5 inch position.
WOD – AnAl Power & Aerobic power
Level 3 – SPORT
**before class
A. Power snatch + snatch 4(70%x1+4)
**in class
B. Clean + press 1+4 – work to max effort in 15 minutes
C. Complete for time;
– Row 750m
– 40 DB burpee clean thrusters (DB burpee + full clean into thruster) @ 40/55#
Level 2 – FITNESS
A. Clean + press 1+4 – work to max effort in 15 minutes
B. Complete for time;
– Row 750m
– 40 DB burpee clean thrusters (DB burpee + full clean into thruster) @ 35/50#
Level 1 – HEALTH
A. Clean + press 1+4 – work to max effort in 15 minutes
** can use rack without clean if needed
B. Complete for time;
– Row 750m
– 35 DB burpee clean thrusters (DB burpee + full clean into thruster) @ 25/40#
CROSSFIT GYMNASTICS
A. Complete the following every min on the min alternating x 12 rounds
– 5 strict pull-ups
– Clean + press 1+4 @ moderate load
B. Parallette tucked or straddle holds 4x30sec – Every 3-4 min
WED September 03/14
WARM-UP –
Banded complex (1/2 class does this) – standing rows, bent over lat pull-backs, standing face-pulls, standing pec fly x 15 reps each, lying rotational stretch with bent knees (5sec hold)
Lower body mobility (1.2 class does this) – on the spot spidermans x 10/side, squat to stands x 10, hip hinges (feet under hips – wide splits x 5 reps at each position)
**hip hinges – move feet wider (starting under hips) 4-5 inches at a time until at a wide split position. Do 5 hip hinges at each 4-5 inch position.
WOD – AnL Endurance
Level 3 – SPORT
A. Warm-up – go over warm-up mechanics and proper positions.
B. HS wall walk-ups x 5-10 each with a 5 sec hold.
**If tight overhead please only walk up as high as your ROM will allow.
C. BCBD Heavy Sprint variation (individual)
AMRAP in 2 min of;
2 245/365# deadlift
4 burpee over bar
Rest 2 min
AMRAP in 2 min of;
5 HSPU’s
2 gym length sprints (oh no its long now)
Level 2 – FITNESS
A. Warm-up – go over warm-up mechanics and proper positions.
B. HS wall walk-ups x 5-10 each with a 5 sec hold.
**If tight overhead please only walk up as high as your ROM will allow.
C. BCBD Heavy Sprint variation (in partners – tagging each other off each round)
AMRAP in 2 min of;
2 205/315# deadlift
4 burpee over bar
Rest 2 min
AMRAP in 2 min of;
7 DB push press @ 35/45#
2 gym length sprints (oh no its long now)
Level 1 – HEALTH
A. Warm-up – go over warm-up mechanics and proper positions.
B. HS wall walk-ups x 5-10 each with a 5 sec hold.
**If tight overhead please only walk up as high as your ROM will allow.
C. BCBD Heavy Sprint variation (individual)
AMRAP in 2 min of;
2 170/265# deadlift
4 burpee over bar
Rest 2 min
AMRAP in 2 min of;
7 DB push press @ 20/35#
2 gym length sprints (oh no its long now)
CROSSFIT WEIGHTLIFTING – cancelled today (please attend class tomorrow)
THURS September 04/14
WARM-UP
Banded complex (1/2 class does this) – standing rows, bent over lat pull-backs, standing face-pulls, standing pec fly x 15 reps each, lying rotational stretch with bent knees (5sec hold)
Lower body mobility (1.2 class does this) – on the spot spidermans x 10/side, squat to stands x 10, hip hinges (feet under hips – wide splits x 5 reps at each position)
**hip hinges – move feet wider (starting under hips) 4-5 inches at a time until at a wide split position. Do 5 hip hinges at each 4-5 inch position.
WOD – AnAl Endurance & Aerobic skill set intervals
Level 2 – FITNESS
A. Clean 8 x Every 30sec (4 min) @ moderate/heavy load – rest 2 min – repeat
B. 30sec on 30sec off of the following (continuing where you left off on each round)
– 6 pistols
– 10 perfect push-ups
Level 1 – HEALTH
A. Deadlift + shrug 8 x Every 30sec (4 min) @ moderate load – rest 2 min – repeat
B. 30sec on 30sec off of the following (continuing where you left off on each round)
– 6 pistols variation (reverse lunge stand-up with toe pointed, sit to box at differing heights)
– 10 perfect push-ups (scale with bar on rig)
FRI September 05/14
**8pm Class is cancelled today due to the BCBD Gala with STacey Tovar at TCU place
WARM-UP
Banded complex (1/2 class does this) – standing rows, bent over lat pull-backs, standing face-pulls, standing pec fly x 15 reps each, lying rotational stretch with bent knees (5sec hold)
Lower body mobility (1.2 class does this) – on the spot spidermans x 10/side, squat to stands x 10, hip hinges (feet under hips – wide splits x 5 reps at each position)
**hip hinges – move feet wider (starting under hips) 4-5 inches at a time until at a wide split position. Do 5 hip hinges at each 4-5 inch position.
WOD – AnAl power & AnL endurance
Level 3 – SPORT
**before class
A. Power snatch 5(75%x2)
B. Power clean + power jerk 4(75%x1+2)
**in class
C. Clean + front squat 4(75%x1+4)
**of front squat loads
D. Gym length sled sprints;
– 45/85# 2 gym lengths – Every 2 min x 10 rounds
**by the way – these are now longer ….puke 
Level 2 – FITNESS
A. Clean + front squat 4(75%x1+4)
**of front squat loads
B. Gym length sled sprints;
– 35/70# 2 gym lengths – Every 2 min x 10 rounds
**by the way – these are now longer ….puke
Level 1 – HEALTH
A. Front squat 4×4 at moderate load – use rig
B. Gym length sled sprints;
– 25/50# 2 gym lengths – Every 2 min x 10 rounds
**scale loads on sled as needed – even do one length as the length is now longer.
SAT September 06/14
GYM is closed for the BCBD – please come watch over 300 of your fellow CF’ers compete in Canada’s largest event.
SUN September 07/14
GYM is closed for th BCBD – please come watch over 300 of your fellow CF’ers compete in Canada’s largest event.
