Synergy Strength CrossFit Team at Regionals – Wow, what an amazing group of people. We are very happy as a team in how things went – we did not get the outcome we went in for, but we surpassed our performances in competition then in practice and executed most plans at or better than anticipated, which make this a great weekend. As a coach I can not ask for such a special group of people who are as easy to work with and coach as these guys. Each of these team members are strong, successful, competent, and driven athletes as well as people. I am proud to be a part of such a wonderful group of people!
Hey thats Lucas Parker. Wait a minute….. no that is Ryles!! If you know Ryles then you should not be surprised by this. Ryles attended the Canada West Regionals competition dressed as Lucas Parker – he was by far the most popular fan at the competition all weekend.
Check out other pictures of all athletes at Regionals HERE, HERE, and HERE.
MON June 10/13 – Phase 5, Week 10
WARM-UP Synergy warm-up,
WOD –
A. In 75 sec complete;
– 4-6 Axle deadlifts
– 12-15 push-ups
– D-ball slams for remainder of 75sec.
Every 4.5 min x 7 rounds
Record – axle loads, best d-ball slams.
Progressions – axle deadlifts – use a box to adjust ROM. push-ups – use rig. d-ball slams – loads
WOD Guidance –
a. Be sure to use an alternate grip on deadlifts and be sure that you are maintaining a great back position. For push-ups, use the rig with normal BB’s as we are using the axles. D-ball slams – choose a ball that allows for super fast reps unbroken.
STRENGTH BIASED TIGGERS + COMPETITIVE TIGGERS – REST DAY
TUES June 11/13 – Phase 5, Week 10
WARM-UP Synergy warm-up,
WOD –
A. In 60 sec complete;
– 3-5 back squats
– 10-12 Ring rows
– Repetitive box jumps for the remainder fo 60sec
Every 4 min x 7 rounds
Record – BS loads
Progressions – Back squats – Trap bar deadlifts. Ring rows – foot position. Repetitive box jumps – box height.
WOD Guidance –
A. Work to a max effort 5 in warm-up and then for sets across in the workout. Ring rows need to be unbroken, so adjust your feet as needed each round. Repetitive box jumps need to be quick and without pausing.
SENIOR OLYMPIC WEIGHTLIFTING + COMPETITIVE TIGGERS – WOD #1 – OLY
A. Power snatch + snatch 5×1 +2 @ 65-75% – build the loads lightly
B. Snatch deadlift 3×5 @ 75-80% – sets across at a heavy, but manageable load
C. Front Squats 4×4 @ 75% – build lightly
D. Back extensions 2-3×10-12 – if time permits, load if necessary
– ALL %’s are a guide. Do not use them as a hard and fast loading parameter, but simply a guide. The percentages laid out will not work for all people equally. The goal with this weeks programming it to not miss 1 lift – all perfect light lifts, that are menat to be in the beginning phase of the program, which is built for long term success. This phase is called PREPARATION #1 and the sub phase is general prep. The percentages will build over the weeks and undulate slightly, but the goal it to build in intensity ove the next 9 weeks of programming. So, long story short – keep all loads heavy, but so that all reps and technique are perfect. Move fast and rest little – this phase is built to be a light conditioning for weightlifting as well.
COMPETITIVE TIGGERS – WOD #2 – SKILLS
A. Every min on the minute rotate through these movements;
– Strict HSPU
– kipping MU
– Pistols
10 rounds
-a- choose number that is near 50% of your best effort (so if you can do 10 strict HSPU’s then do 5 each round). Pistols – simply choose a logical number (no more than 10) that takes you approximately 15-25 seconds to do.
WED June 12/13 – Phase 5, Week 10
WARM-UP Synergy warm-up,
WOD
A. AMRAP in 3 min of;
– 3-4 push press @ 95/135#
– 6 T2B
– 6 burpees
Rest 3 min x 5 rounds
Record – push press load, best reps, lowest reps.
Progressions – Push press – seated incline DB press. T2B – v-snaps. Burpees – d-ball slams
WOD Guidance
a. Use a moderate load push press, but challenging throughout the 3 min to maintain unbroken. T2B – this should be attempted unbroken. Burpees – just get them done.
COMPETITIVE TIGGERS – WOD #1 – OLY
Thursdays OLY wod.
COMPETITIVE TIGGERS – GROUP CLASS
THURS June 13/13 – Phase 5, Week 10
WARM-UP
Synergy warm-up,
WOD
A. Complete in 45sec;
– 4-6 Hang shrugs
– D-ball slams for remainder of 45 sec
Every 4 min x 7 rounds
Record – Shrug loads.
Progressions – hang shrugs – deadlifts.
WOD Guidance
a. Hang shrugs = deadlift the bar to the hips and then lower to just above the knees (2-4 inches) and then accelerate the barbell up the thigh and into a full trap shrug.
COMPETITIVE TIGGERS – GROUP CLASS
SENIOR OLYMIC WEIGHTLIFTING –
A. Clean 2×4, 3×3 @ 70-75% – build on 4’s, but sets across on 3’s.
B. Clean deadlifts 3×5 @ 75-80% – sets across after a quick warm-up set or two
C. Back Squats 2×8, 3×6 @ 70-80% – sets across on 8’s, and build lightly on 6’s
D. Back extensions 2-3 x 10-12 – if time permits.
– ALL %’s are a guide. Do not use them as a hard and fast loading parameter, but simply a guide. The percentages laid out will not work for all people equally. The goal with this weeks programming it to not miss 1 lift – all perfect light lifts, that are menat to be in the beginning phase of the program, which is built for long term success. This phase is called PREPARATION #1 and the sub phase is general prep. The percentages will build over the weeks and undulate slightly, but the goal it to build in intensity ove the next 9 weeks of programming. So, long story short – keep all loads heavy, but so that all reps and technique are perfect. Move fast and rest little – this phase is built to be a light conditioning for weightlifting as well.
FRI June 14/13 – Phase 5, Week 10
WARM-UP
Synergy warm-up,
WOD
A. AMRAP in 90sec of;
– 7 65/95# thrusters
– 7 pull-ups
Every 5 min x 6 rounds
Record – best reps, lowest reps.
Progressions – Thrusters – front squats if restricted overhead or back squats if restricted in front rack. Pull-ups – ring rows.
WOD Guidance –
a. I am seriously looking forward to this. These are mini Fran type circuits done Synergy style.
SENIOR OLYMIC WEIGHTLIFTING –
A. Snatch balance 3×3 – this is purely technique work, keep light and use as an extended warm-up
B. Jerk off rack 2×3, 3×2 – build throughout.
C. Push press 4×5 – build lightly across all sets.
D. 1 ¼ Front squats 3×4 – build lightly in the three sets, but keep the load light and tech perfect.
– ALL %’s are a guide. Do not use them as a hard and fast loading parameter, but simply a guide. The percentages laid out will not work for all people equally. The goal with this weeks programming it to not miss 1 lift – all perfect light lifts, that are menat to be in the beginning phase of the program, which is built for long term success. This phase is called PREPARATION #1 and the sub phase is general prep. The percentages will build over the weeks and undulate slightly, but the goal it to build in intensity ove the next 9 weeks of programming. So, long story short – keep all loads heavy, but so that all reps and technique are perfect. Move fast and rest little – this phase is built to be a light conditioning for weightlifting as well.
COMPETITIVE TIGGERS – GROUP CLASS
SAT June 15/13 – Phase 5, Week 10
BRING A FRIEND DAY
WARM-UP
Synergy warm-up,
WOD
A. In groups of 4 work up to a max effort double press (2 reps) in 15 minutes.
B. AMRAP in 3 min of;
– 6 left arm DB push press
– 4 burpees
– 6 right arm DB push press
– 4 burpees
Rest 3 min x 2 rounds
Record – TEAM NAME and combined press loads, total reps completed in all of b. rounds.
WOD Guidance
a. Take 15 minutes to work to a max effort press double. Synergy members will help friends out while doing the workout so choose teams fo at least 1-2 Synergy members.
b. Choose a DB load that is comfortable but heavy – speed is more importnat than load here so do not get held up with the load of the DB. Ensure the entire group can do easily complete the reps given, so that the max metabolic effect is received. Burpees may be scaled back in reps and to tope ned burpees if necessary – whatever maintains the speed needed.
COMPETITIVE TIGGERS – REST DAY
SUN June 16/13 – Phase 5, Week 10 – TEAM WOD
WARM-UP
Synergy warm-up,
WOD
A. In teams of 4 complete;
“Thruster Ladder” – load a BB to a starting of 65/95# and move up by increments of 5 for ladies and 10 for dudes.
B. Team death by burpees.
Record – combined team thruster loads, combined burpees
Progressions – thrusters – full clean if restricted overhead. DB thruster if front rack is restricted.
WOD Guidance
a. WE will rotate every 90sec until everyone in the team is complete and no linger can maintain the loads given. Each team member may attempt the load as many times as they like in the given time period, but wight changes must also be done in the time period given (so you will be moving fast). You will be required to clean the bar fromt he floor and move into a thruster (power clean or full cleans are accepted). To scale simply start your bar at a lower load (maybe event just the barbell) – I would like a minimum of 7 reps to be completed. YOu may also decide to take 2.5 pound increments to ensure enough reps are completed. This has the potential to take 20-30 minutes to complete.
b. Starting at 5 burpees every minute on the minute each team member will complete the burpees required in that minute. If you make it to minute 5 (10 burpees complete) then 10 is your score – add all scores up from team and record. To scale if 5 burpees is too many to begin with then start at a true “death by burpees”at 1 burpee.
SENIOR OLYMPIC WEIGHTLIFTING + COMPETITIVE TIGGERS – WOD #1 – OLY
A. Snatch 2×4, 3×3 @ 70-75% – build on 4’s and keep 3’s for sets across.
B. Clean and jerk 2×4, 3×3 @ 70-75% – same as above.
C. Snatch Pulls 3×5 @ 70-75% – build lightly
D. Back squats 2×8, 3×6 @ 70-80% – build on 8’s and add 5-10% for sets across on 6’s.
– ALL %’s are a guide. Do not use them as a hard and fast loading parameter, but simply a guide. The percentages laid out will not work for all people equally. The goal with this weeks programming it to not miss 1 lift – all perfect light lifts, that are menat to be in the beginning phase of the program, which is built for long term success. This phase is called PREPARATION #1 and the sub phase is general prep. The percentages will build over the weeks and undulate slightly, but the goal it to build in intensity ove the next 9 weeks of programming. So, long story short – keep all loads heavy, but so that all reps and technique are perfect. Move fast and rest little – this phase is built to be a light conditioning for weightlifting as well.
COMPETITIVE TIGGERS – WOD #2 – Group class
