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 15/14
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. Hang snatch + snatch 5(70%x2+4)
B. Power clean + clean to thruster 5(60%x2+4)
**In class
C. Jerk 5(70%x3)
D. AMRAP in 12 min;
– 5 C2B pull-ups
– 10 HSPU’s
– 15 jump squats
Level 2 – FITNESS
REST DAY
Level 1 – HEALTH
A. Jerk 5×3 – work up to moderate/heavy load
B. AMRAP in 12 min;
– 5 ring rows or pull-ups
– 10 DB push press @ moderate load
– 15 squats
TUES September 16/14
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 –
**Weightlifting and Gymnastics
Level 3 – SPORT
Rest Day
Level 2 – FITNESS
A. Hang power clean + hang clean 1+1 – Every min on the min x 12 minutes
B. Parallette jump throughs 6×5 – Every 2 min
C. Parallette tuck or straddle holds 4 x 30sec – Every 2 min
Level 1 – HEALTH
A. Hang power clean + hang clean 1+1 – Every min on the min x 12 minutes
B. Parallette jump throughs 6×5 – Every 2 min
C. Parallette tuck holds 4 x 30sec – Every 2 min
WED September 17/14
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 + OHS 5(70%1+2+3)
B. T2B + pull-up + bar MU 10×2+2+2 – Every 45sec
**In class
C. AMRAP in 20min with partner;
– Sprint 2 gym lengths
– 12 16/24kg KBS
– 8 burpees
Level 2 – FITNESS
**Before class
A. Power snatch + snatch + OHS 5×1+2+3 – work up in loads
**In class
B. AMRAP in 20min with partner;
– Sprint 2 gym lengths
– 12 16/24g KBS
– 8 burpees
Level 1 – HEALTH
A. AMRAP in 20min with partner;
– Sprint 2 gym lengths
– 12 12/16g KBS
– 6 burpees
THURS September 18/14
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
A. Power clean + hang clean + clean 4(70%1+2+1)
B. Clean pulls 4(100%x5)
**In class
C. Back squats 4(70%x8)
D. Complete 30sec on 30sec off of the following;
– 6 pistols
– 2 strict HSPU’s + 4 kipping HSPU’s
20 rounds
**Discontinue strict push-ups when they are slowing you down excessively
Level 2 – FITNESS
A. Back squats 4(70%x8)
D. Complete 30sec on 30sec off of the following;
– 6 pistols
– 2 banded HSPU’s
20 rounds
Level 1 – HEALTH
A. Back squats 4×8 – sets across
D. Complete 30sec on 30sec off of the following;
– 6 pistols variations
– 6 perfect push-ups
20 rounds
**Start where you left off each round.
FRI September 19/14
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. Push jerk + jerk 5(70%x1+2)
**In class
B. Press 10(85%x2) – every 90sec
C. AMRAP in 5 min;
3 high box jumps @ 24/27”
8 65/95# power snatches
Rest 2 min – repeat.
Level 2 – FITNESS
REST DAY
Level 1 – HEALTH
A. Press 10(85%x2) – every 90sec
B. AMRAP in 5 min;
5 18/24” box jumps
5 deadlifts @ 95/135#
Rest 2 min – repeat.
SAT September 20/14
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 –
**Weightlifting and Gymnastics
Level 3 – SPORT
Rest Day
Level 2 – FITNESS
A. Snatch – 20 minutes to heavy triple
B. HS wall walk-ups – 10 minutes of practice.
– Shoot for walk-up with 5 sec hold overhead in perfect position
C. Volume work – every min on the min (both in the minute)
– 4-6 Pull-ups
– 6-8 Ab wheel roll-outs or lying v-snaps
6 rounds
Level 1 – HEALTH
A. Snatch – 20 minutes to heavy triple
B. HS wall walk-ups – 10 minutes of practice.
– Shoot for walk-up with 5 sec hold overhead in perfect position
C. Volume work – every min on the min (both in the minute)
– 4-6 Pull-ups
– 6-8 Ab wheel roll-outs or lying tuck-ins
6 rounds
SUN September 21/14
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 5(80%x3)
B. Clean + jerk 5(80%x2+2)
**In class
C. TGU – work to max effort in 12 minutes
D. Alternate movements every 90sec x 8 rounds
– Heavy sandbag carry 2x ½ gym lengths
– Harness sled sprints 35/70# x 2 gym lengths
Rest 4 min – repeat
Level 2 – FITNESS
A. TGU – work to max effort in 12 minutes
B. Alternate movements every 90sec x 8 rounds
– Heavy sandbag carry 2x ½ gym lengths
– Harness sled sprints 35/70# x 2 gym lengths
Rest 4 min – repeat
Level 1 – HEALTH
A. TGU – work to max effort in 12 minutes
B. Alternate movements every 90sec x 8 rounds
– Heavy sandbag carry 2x ½ gym lengths
– Harness sled sprints 35/70# x 2 gym lengths
Rest 4 min – repeat
