Read the Open update about the Top Synergy Strength Team athletes HERE
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.
MON April 06/15
Transition
WARM-UP –
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 3 – SPORT
A. Snatch balance + OHS 4×1+3 – light loads
B. Power snatch + snatch 4(70%x2+3)
C. Snatch pulls 3(100%x3)
D. Back squats 2(70%x7, 75%x5, 80%x3)
*Complete BS if you did not workout yesterday – if you di, please skip this portion.
>>>In Class
A. Complete;
– 3-4 push jerk
– 3-8 MU’s unbroken
– 8 high box jump facing burpees (24/27”)
Every 5 min x 5 rounds
>>>After class
A1. GHD sit-ups 4×10
A2. GHD back extensions 4×10 (loaded)
Level 2 – FITNESS
A. Snatch balance + OHS 4×1+3 – light loads
B. Power snatch + snatch 4(70%x2+3)
C. Snatch pulls 3(100%x3)
D. Back squats 2(70%x7, 75%x5, 80%x3)
*Complete BS if you did not workout yesterday – if you di, please skip this portion.
>>>In Class
A. Complete;
– 3-4 push jerk
– 3-8 MU’s or C2B pull-ups
– 8 high box jump facing burpees (18/24”)
Every 5 min x 5 rounds
Level 1 – HEALTH
A. Complete;
– 3-4 push jerk or push press
– 3-8 ring rows or pull-ups
– 8 high box jump facing burpees (12/18”)
Every 5 min x 5 rounds
TUES April 07/15
Transition
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2&3 – FITNESS & SPORT
A. High hang power clean + high hang clean + push jerk 5 x 1+1+1 – light loads
B. 4-10 legless rope climbs – based on feel – rest as needed
C. Power clean + clean 4(70%x2+2)
D. Deadlifts to high hang (stop at high hang position each rep) 4×5
E. Jerk from rack/block 12(70%x2) – EMOM
>>>In Class
A. Complete;
– 2 min Rowing for calories
– 2 min HSPU’s (kipping)
2 rounds
Rest 2 min – repeat
Level 1 – HEALTH
A. Complete;
– 2 min Rowing for calories
– 2 min DB push press @ moderate load
2 rounds
Rest 2 min – repeat
WED April 08/15
Transition
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 3 – SPORT
A. Wall HS walking practice – 10-15 minutes. In partners
**Kick-up near wall and walk slowly towards it.
B. Clean to thrusters @ 50 to 60% – you choose based on skill and comfort of movement.
10(50 to 60%x2), 10 (50 to 60%x1)
**Total 20 minutes of work with doubles the first 10 min and singles the last 10.
>>>In Class
A. Complete;
– 20 pull-ups
– 20 push-ups
– 20 sit-ups
– 20 squats
2 rounds for time – rest 2 min – repeat.
Level 1 – HEALTH
A. Complete;
– 20 pull-ups
– 20 push-ups
– 20 sit-ups
– 20 squats
2 rounds for time – rest 2 min – repeat.
THURS April 09/15
Transition
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 3 – SPORT – Rest day (optional)
Regional Team run wod
– Run – 1 min on, 1 min off x 30 min @ a very light low pace. Do NOT push pace, simply move and get comfortable running.
**Communicate on line and then meet at the gym to start run. Do runners warm-up.
Level 2 – FITNESS
Rest Day
Level 1 – HEALTH
A. Front squat to jerk 2+1 – work to moderate load then, EMOM for 12 min of 1+1
B. T2B 3-5 EMOM for 10 min
C. Weighted front planks 4x30sec
FRI April 10/15
Transition
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 3 – SPORT
A. Power snatch + high hang snatch 5(65%2+2)
B. Bar pull-overs x 10-20 – rest as needed
>>>In Class
A. Deadlifts 8(60%x2) – EMOM
B. Snatch grip deadlifts 3×5
C. Complete 3 rounds for time;
“Rowing Helen”
– Row 500m
– 21 KBS 16/24kg
– 12 pull-ups
>>>After class
Weighted planks 4x30sec – rest as needed
Level 2 – FITNESS
A. Power snatch + high hang snatch 5(65%2+2)
>>>In Class
A. Deadlifts 8(60%x2) – EMOM
B. Snatch grip deadlifts 3×5
C. Complete 3 rounds for time;
“Rowing Helen”
– Row 500m
– 21 KBS 16/24kg
– 12 pull-ups
Level 1 – HEALTH
A. Deadlifts 8(60%x2) – EMOM
B. Snatch grip deadlifts 3×5
C. Complete 3 rounds for time;
“Rowing Helen”
– Row 500m
– 21 KBS 16/24kg
– 12 pull-ups
**After class
Weighted planks 4x30sec – rest as needed
SAT April 11/15
Transition
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2&3 – FITNESS & SPORT
A. Clean and jerk 4(70%x2+2)
>>>In Class
A. Back squats 12(75%x2) – EMOM
B. For time:
– 40 Alternating DB Power snatch @ 35/45#
– 40 T2B
– 40 DB push press @ 35/45#
– 20 Alternating DB Power snatch @ 35/45#
– 20 T2B
– 20 DB push press @ 35/45#
Level 1 – HEALTH
A. Back squats 12(75%x2) – EMOM
B. For time:
– 40 Alternating DB Power snatch @ moderate load
– 40 T2B
– 40 DB push press @ moderate load
– 20 Alternating DB Power snatch @ moderate load
– 20 T2B
– 20 DB push press @ moderate load
SUN April 12/15
Transition
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 3 – SPORT – Rest day (optional)
A. Deadlift + burpee ladder – EMOM to technical failure
**2 deadlifts starting at 60% of 1RM + 4 bar over burpees – EMOM until technical failure of deadlifts – load on DL increases by 20# each round max DL is over 400 if under than increase by 10# each round.
>>>In Class
A. AMRAP in 20 min
“Mary”
– 5 HSPU’s
– 10 Pistols
– 15 Pull-ups
Level 1 – HEALTH
A. AMRAP in 20 min
“Mary”
– 5 HSPU’s
– 10 Pistols
– 15 Pull-ups
