SYN - FOUNDATIONS PROGRAMME
TRIAL
This programme is hosted and assigned weekly by the FitBot app to SYN Foundations athletes.
This is an example week of the programme, presented in this format for trial purposes only.
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Ellie Geldard - SYN Gymnastics - CrossFit Dawn
DAY 1
WARM UP:
2 sets not for time of:
1) - SYN - Wrist Prep x 3 reps / side
2) - BEAR WALK x 15m
3) - HANGING DEPRESSIONS x 8
1) - SYN - WRIST PREP
2) - BEAR WALK
3) - HANGING DEPRESSIONS
3 sets for quality positions of:
1) - PULL UP COMPLEX:
- CHEST-TO-BAR HOLD x 15s
- CHEST-TO-BAR BOX CHIN-UP x 6
2) - COW / CAT / TRIPOD x 6 reps
3) - BAR PUSH UP x 8 reps
*perform as low as possible, but keep it perfect.
1) - CHEST-TO-BAR HOLD
2) - CHEST-TO-BAR BOX CHIN-UP
3) - COW / CAT TRIPOD
3) - BAR PUSH UP
DAY 2
WARM UP:
5:00 to complete 3 sets of:
1) - TABLE WALK x 15m
2) - OSTRICH WALK x 15m
3) - STANDING STRADDLE STRETCH x 30s
2) - OSTRICH WALK
1) - TABLE WALK
3) - STANDING STRADDLE STRETCH
EVERY 5:00 FOR 20:00 (4 sets each) of:
1) - WEIGHT SHIFTING ON BOX x 5 reps / arm
2) - WALL PLANK ENTRY X 10s
+ 10s walk into handstand if you can.
3) - PARTIAL (STRAIGHT LEG) TTB x 10
4) - SEATED PIKE LEG LIFTS x 15
1) - WEIGHT SHIFTING (BOX)
2) - WALL PLANK ENTRY
3) - (STRAIGHT LEG) PARTIAL TTB REPS
4) - (STRAIGHT LEG) PARTIAL TTB REPS
DAY 3
COLLECT:
2 sets not for time of:
1) - KIPPING PULL-UP PATTERN (FLOOR) x 8
2) - SINGLE LEG TTB REPS x 20 / side
KIPPING PULL-UP PATTERN (FLOOR)
KIPPING PULL-UP PATTERN (FLOOR)
1) - BODY SAW (RINGS)
2) - DRAGON FLAG HOLD
EVERY 3:00 x 09:00 (3 sets) complete:
1) - BODY SAW (RINGS) x 5
2) - DRAGON FLAG (END RANGE HOLD) x 15s
3) - BOX ASSISTED PULL BACKS x 10