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 14/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Bench press 5 x 10 @ moderate load – rest as needed – complete in 25 minutes
B. AMRAP in 6 minutes of;
– Pull-ups
– Push-ups
– Alternating lunges (reps/leg)
2.4.6.8.10.12…..
Record – bench load, round+reps in b.
WOD Guidance
a. warm-up to a moderate load for sets of 10, then complete for sets across at 5 sets of 10 reps.
b. building up by 2 reps each round complete AMRAP in 6 minutes of pull-ups, push-ups, and altering lunges.
TUES April 15/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Tire Flips 5 x 4 as fast as possible
B. Complete as fast as possible;
– 3-5 deadlifts @ mod/heavy load
– 20 sledgehammer swings to tire
Every 3 min x 4 rounds
Record – deadlift loads
WOD Guidance
a. Tire flips are as fast as possible at a heavy tire, but not impossible tire, do not think of this as a max effort lift, but a power lift with speed. Rotate through partners as fast as possible – little break is needed.
b. Deadlift’s are at a heavy load, we will break to do a quick warm-up after tires. The build will be quick given the tires hav already warmed everyone up. Sledgehammer swings are overhand as fast as possible (aim for target).
WED April 16/14
REST DAY
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Press + Push press + Jerk – build to a heavy set of 1+1+1 in 25 min
B. Complete;
30sec of burpees
Rest 30sec
30sec box jumps 18/24”
Rest 30sec
Repeat
Rest 2 min
Repeat
Record – press complex loads.
WOD Guidance
a. Press is the limiter here – so you should be working to a max effort press and then following it with a push press and a jerk.
b. As fast as possible (AFAP) burpees and box jumps in 30sec with very short breaks for 2 rounds each then 2 min rest before you repeat again (total 10 minutes)
THURS April 17/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Thrusters 15×2 – every min on the min @ heavy load
B. AMRAP in 10 min of;
Partner snatch/sprint;
– 10 35/50# alternating one armed DB power snatch
– Sprint 4 gym lengths
Tag partner, who repeats snatch/sprint
– Rotate as many times through in 10 minutes as possible.
Record – thruster loads, rounds with partners in b.
WOD Guidance
a. build quickly to a moderate/heavy load that you feel you would be challenged by for 15 sets of doubles with very short breaks. We will set the clock on a 1 min round and do a total of 15 sets – very little break here.
b. Choose a heavy DB snatch load and a blistering fast sprint – team with the most rounds wins bragging rights for the remainder of the week.
FRI April 18/14
GYM CLOSED FOR GOOD FIRDAY
SAT April 19/14
REST DAY
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. AMRAP in 7 min of;
– 50 DU’s or single skips
– 20 T2B
– 10 95/135# push press
Rest 1 min
Repeat for a total of 4 rounds (total 31min)
Record – total rounds + reps
WOD Guidance
a. 50 skip ropes or DU’s and 30 T2B that need to be scaled to a proper height and maintained (no starting touching the bar and ending at knees-ups), finish with a moderate load push press.
SUN April 20/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. 10 min AMRAP “Cindy”
– 5 pull-ups
– 10 push-ups
– 15 squats
Rest 1 min
B. AMRAP in 10 min of;
Row for distance
Rest 1 min
C. 10 min AMRAP “Cindy”
– 5 pull-ups
– 10 push-ups
– 15 squats
Record – rounds + reps of cindy (both combined) and distance rowed.
WOD Guidance
a. There will no be enough rowing machines for everyone, so we will need to rotate through the rowers. This will mean that some will do 2 rounds of cindy then row, other will start with row and then do 2 rounds of cindy and lastly some will do cindy, row, and then finish with cindy – how would you like to do it.
