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.
MON September 08/14
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 –
Level 3 – SPORT
REST DAY
Level 2 – FITNESS
REST DAY
Level 1 – HEALTH
A. Back squats
B. 10-1 for time of;
– Wall ball 14/20# to 9/10′
– Burpees
TUES September 09/14
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 –
Level 3 – SPORT
**Before Class
A. Snatch 4(65%x4)
B. Clean and jerk 4(65%x2+2)
**In class;
C. Bench press 4×4 – sets across at heavy load
D. 10-8-6-4-6-8-10 for time of;
– C2B pull-ups
– OH plate walking lunges @ 10/25#
Level 2 – FITNESS
**Before class (optional)
A. Snatch 4(65%x4)
**In Class
B. Bench press 4×4 – sets across at heavy load
C. 10-8-6-4-6-8-10 for time of;
– Pull-ups
– OH plate walking lunges @ 10/25#
Level 1 – HEALTH
A. Bench press 4×4 – sets across at heavy load
B. 10-8-6-4-6-8-10 for time of;
– Pull-ups or ring rows
– Walking lunges
WED September 10/14
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 –
Level 3 – SPORT
**Before Class
A. Clean to thruster – AMRAP in 4 min @ 60% best clean and jerk
**In Class
B. Volume gymnastics skill sets – 45 sec on 45sec off x 15 rounds
– 4 Bar MU’s
– 4 pistols
**Continue each round where the last ended.
C. Ab wheel roll-outs 4 x 10-12 – Every 3 min
Level 2 – FITNESS
A. Clean to thruster – AMRAP in 4 min @ 60% best clean and jerk
**In Class
B. Volume gymnastics skill sets – 45 sec on 45sec off x 15 rounds
– 4 Bar MU’s
– 4 pistols or variation (reverse lunge, controlled step-up, sit to box at appropriate height)
**Continue each round where the last ended.
C. Ab wheel roll-outs 4 x 10-12 or parallette straddle tuck holds 4x 30sec – Every 3 min
Level 1 – HEALTH
A. Volume gymnastics skill sets – 45 sec on 45sec off x 15 rounds
– 4 Bar MU’s
– 4 pistols (reverse lunge, controlled step-up, sit to box at appropriate height)
**Continue each round where the last ended.
B. Parallette tuck holds 4x 30sec – Every 3 min
THURS September 11/14
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 –
Level 3 – SPORT
**Before Class
A. Power snatch + Snatch 5(70%x1+2)
B. Strict HSPU’s 5 x 10-12 unbroken at appropriate sclaing to hit rep bracket (bands, floor, elevated)
C. Kippign HSPU’s – max effort in 90sec
**In Class
A. Clean pulls 5(105%x3)
B. Compete – Relay race with partner;
– 5 burpees + run 2 lengths of gym – 10 rounds each partner alternating (total 20 rounds) for time
Level 2 – FITNESS
**Before Class (optional)
A. Power snatch + Snatch 5(70%x1+2)
B. Strict HSPU’s 5 x 10-12 unbroken at appropriate sclaing to hit rep bracket (bands, floor, elevated)
**In Class
A. Clean pulls 5(105%x3)
B. Compete – Relay race with partner;
– 5 burpees + run 2 lengths of gym – 10 rounds each partner alternating (total 20 rounds) for time
Level 1 – HEALTH
A. Deadlifts 6×3 – work to heavy load (25 min)
B. Compete – Relay race with partner;
– 5 burpees + run 2 lengths of gym – 8 rounds each partner alternating (total 16 rounds) for time
FRI September 12/14
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 –
Level 3 – SPORT
REST DAY
Level 2 – FITNESS
REST DAY
Level 1 – HEALTH (OLY and GYMNASTICS)
A. Power snatch + OHS 6×2+1 – work to perfect heavy load (20min)
**remove OHS if mobility is limiting.
B. Volume work – every min on the min complete;
– perfect push-ups (rig, floor, elevated, ring)
– strict pull-ups (banded, full, C2B – option to add fat grips)
**choose appropriate scaling to stay within 3-5 reps for pull-ups and 8-10 for push-ups
SAT September 13/14
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 –
Level 3 – SPORT
**Before Class
A. Power snatch + Snatch balance 4(55%x1+2)
B. Clean + push jerk 5(75%1+2) – may try to go a bit higher if possible (80%), but not maximal
**In Class
A. Press 8×2 – Every 2 min – sets across
B. Complete for time;
– 30 DB push press @ 35/55#
– 20 box jumps @ 27/36″
– 10 ring MU’s (or bar MU’s until we get enough rings set-up)
Level 2 – FITNESS
**Before Class
A. Clean + push jerk 5(75%1+2) – may try to go a bit higher if possible (80%), but not maximal
**In Class
A. Press 8×2 – Every 2 min – sets across
B. Complete for time;
– 30 DB push press @ 30/45#
– 20 box jumps @ 24/30″ (men may use 27″ as well)
– 10 ring MU’s or Parallel bar dips
Level 1 – HEALTH
A. Press 8×2 – Every 2 min – sets across
B. Complete for time;
– 30 DB push press @ 20/35#
– 20 box jumps @ 18/24″
– 10 pull-ups
SUN September 14/14
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 –
Level 3 – SPORT
**In Class
A. Front squat 5(80%x3)
B. 5 rounds for time;
– 8 thrusters @ 65/95#
– 8 burpees to plate
**After class
A. Prowler empty high bar pushes – total 20 gym lengths (how ever you want to get it done)
Level 2 – FITNESS
A. Front squat 5(80%x3)
B. 5 rounds for time;
– 8 thrusters @ 55/85#
– 8 burpees to plate
Level 1 – HEALTH
A. Front squat 5×3 – work to heavy load
B. 5 rounds for time;
– 6 thrusters @ 45/65#
– 6 burpees to plate
