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 13/15
Regionals Prep Cycle 1
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
Rest Day
Level 1 – HEALTH
A. Snatch deadlift to hips + hang power snatch 1+2 – work to heavy set in 20min
B. Pull-ups + Push-ups
– Complete 1-3 pull-ups and 3-6 push-ups every 30sec alternating movements.
15min
C. Parallette tucked holds 4x30sec – rest as needed
TUES April 14/15
Regionals Prep Cycle 2
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. Snatch balance + OHS 4×1+3 – moderate loads
B. Power snatch + snatch 4(75%x1+3)
C. Snatch pulls 3(105%x3)
D. Back squats (2(72.5%x7, 77.5%x5, 82.5%x3)
54
>>>In Class
A. Complete;
– Press + jerk 3+1
– 6 DB alternating snatches @ 55/70#
– 75 DU’s
Every 5 min x 6 rounds
Level 1 – Health
A. Complete;
– Press + jerk 3+1
– 6 DB alternating snatches @ 55/70#
– 75 DU’s
Every 5 min x 6 rounds
WED April 15/15
Regionals Prep Cycle 2
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 – moderate loads
B. Power clean + clean 4(75%x1+2)
C. Jerk from rack/block 12(75%x1) – EMOM
D. 1-5 Ring MU’s – EMOM for 10 min (unbroken sets – choose logical number without failure)
**If working on the skill do spotted MU (with proper partner) or C2B pull-ups and dips each minute.
E. Deadlifts to high hang (stop at high hang position each rep) 4×5
>>>In Class
A. One min of work per station of;
– Row calories
– Push-ups
– T2B
– 18/24” box jumps
4 rounds for total reps
Level 1 – Health
A. One min of work per station of;
– Row calories
– Push-ups
– T2B
– 18/24” box jumps
4 rounds for total reps
THURS April 16/15
Regionals Prep Cycle 2
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.
>>>In Class
A. Clean to thrusters @ 50 to 60% – you choose based on skill and comfort of movement.
8(50 to 60%x2), 8 (50 to 60%x1)
**Total 16 minutes of work with doubles the first 8 min and singles the last 8 – choose load slightly higher than last week.
B. “Jackie”
– 1000m Row
– 50 empty bar thrusters
– 30 pull-ups
For time
Level 2 – FITNESS
A. Wall walk-ups, HS hold on wall + roll-out x 10-20
>>>In Class
A. Clean to thrusters @ moderate loads
8×2, 8×1
**Total 16 minutes of work with doubles the first 8 min and singles the last 8 – choose load slightly higher than last week.
B. “Jackie”
– 1000m Row
– 50 empty bar thrusters
– 30 pull-ups
For time
Level 1 – Health
A. Clean to thrusters @ moderate loads
8×2, 8×1
**Total 16 minutes of work with doubles the first 8 min and singles the last 8 – choose load slightly higher than last week.
**Scale to Thrusters from rack if necessary.
B. “Jackie”
– 1000m Row
– 50 empty bar thrusters
– 30 pull-ups
For time
FRI April 17/15
Regionals Prep Cycle 2
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 40 min @ a very light low pace. Set pace based on last week, pick it up a bit if you can recover from work.
Level 2 – FITNESS
Rest Day
Level 1 – Health
A. Ring or bar MU work (coaches choice) for 15-20 min – work on advanced skills, drills, etc.
B. Press + Push press + push jerk 1+1+1 – work to moderate load and complete 1+1+1 every 90sec x 6 rounds
C. AMRAP in 5 min;
– 2 strict pull-ups
– 2 strict parallel bar dips
D. Weighted front planks 3-4 x 30sec
SAT April 18/15
Regionals Prep Cycle 2
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. Power snatch + hang snatch 5(70%1+2)
B. HSPU’s – EMOM @ difficulty to complete reps for 2-3/minute x 12 minutes
>>>In Class
A. Deadlifts 8(65%x2) – EMOM
B. Snatch grip deadlifts 3×5
C. Complete 2 rounds for time:
– 10 Bar MU’s
– 20 Box jumps @ 24/27”
– 30 Burpees
– 40 KBS 16/24kg
**15min time cap
Level 1 – Health
A. Deadlifts 8×2 – EMOM @ moderate load
B. Snatch grip deadlifts 3×5
C. Complete 2 rounds for time:
– 10 Bar MU’s
– 20 Box jumps @ 24/27”
– 30 Burpees
– 40 KBS 16/24kg
**15min time cap
SUN April 19/15
Regionals Prep Cycle 2
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(75%x1+2)
>>>In Class
A. Back squats 12(80%x1 or 2) – EMOM
**Choose rep number based on difficulty – begin with doubles and end on singles if necessary.
B. In partners – AMRAP in 14 minutes
– 2 rope climbs
– 4 gym length sprints
Level 1 – Health
A. Back squats 12×2 – EMOM
**Choose rep number based on difficulty – begin with doubles and end on singles if necessary.
B. In partners – AMRAP in 14 minutes
– 2 lying rope climbs or 6 strict pull-ups
– 4 gym length sprints
