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 20/15
Regionals Cycle 02
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. Deadlift + DU ladder – EMOM to technical failure
**2 deadlifts starting at 65% of 1RM + 20 DU’s – 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. “Fight gone bad”
3 rounds for time of;
– Wall ball 14/20#
– Sumo deadlift @ 55/75#
– Box jumps 18/20”
– Push press 55/75#
– Row for Calories
Level 1 – Health
A. “Fight gone bad”
3 rounds for time of;
– Wall ball 14/20#
– Sumo deadlift @ 55/75#
– Box jumps 18/20”
– Push press 55/75#
– Row for Calories
TUES April 21/15
Regionals Cycle 02
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. HSPU work – get into bands, play with holds and negatives, etc. – 10 min
B. Snatch deadlift to hips + hang power snatch 1+2 – work to heavy set in 20min
C. Parallette tucked holds 4x30sec – rest as needed
WED April 22/15
Regionals Cycle 03
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. Drop snatch + OHS 4×1+3 – moderate loads
B. Snatch 4(75%x3), 2(80%x1)
C. Hang snatch pulls 3(105%x3)
D. Back squats (2(75%x5, 80%x3, 85%x2)
>>>In Class
A. Complete;
– Push jerk + jerk 2+1
– 3-6 Bar MU’s unbroken
– 4 gym width sprints
Every 5 min x 6 rounds
Level 2 – FITNESS
A. Drop snatch + OHS 4×1+3 – moderate loads
B. Snatch 3(75%x3), 2(80%x1)
C. Hang snatch pulls 3(105%x3)
D. Back squats 2(75%x5, 80%x3, 85%x2)
>>>In Class
A. Complete;
– Push jerk + jerk 2+1
– 3-6 Bar MU’s unbroken or banded Bar MU’s or 6-8 C2B pull-ups
– 4 gym width sprints
Every 5 min x 6 rounds
Level 1 – HEALTH
A. Complete;
– Push jerk + jerk 2+1
– 6-8 pull-ups or ring rows
– 4 gym width sprints
Every 5 min x 6 rounds
THURS April 23/15
Regionals Cycle 03
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. Clean 4(75%x3), 2(80%x1)
C. Jerk from rack/block 12(77.5%x1) – EMOM
D. HS walking practice – 10-15 minutes. In partners
>>>In Class
A. Deadlifts to high hang (stop at high hang position each rep) 4×3
B. Complete Every 10 min;
– Row 1500m
– 42 burpees
2 rounds
**Cap work at 8 min to ensure 2 min rest between sets.
Level 1 – HEALTH
A. Deadlifts to high hang (stop at high hang position each rep) 4×3
B. Complete Every 10 min;
– Row 1000m or 1500m
– 30 or 35 burpees
2 rounds
**Cap work at 8 min to ensure 2 min rest between sets.
FRI April 24/15
Regionals Cycle 03
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. Ring MU – Q45s x 10-20 rounds (stop when you fail or carry on practicing with partner assisted spotting)
B. Clean to thrusters @ 50 to 60% – you choose based on skill and comfort of movement.
10(50 to 60%x2)
>>>In Class
A. AMRAP Thrusters in 4min @ 95/135#
B. 5 rounds for time;
– 10 pull-ups
– 20 Front rack walking lunges @ 95/135#
– 40 DU’s
**Enjoy your legs tomorrow gang 
Level 2 – FITNESS
A. Ring MU – Q45s x 10-20 rounds (use spotted MU’s with a proper spotted or 2 large kips on rings + 1-2 parallel bar dips )
10(50 to 60%x2)
>>>In Class
A. AMRAP Thrusters in 4min @ 95/135#
B. 5 rounds for time;
– 10 pull-ups
– 20 Front rack walking lunges @ 65/95#
– 40 DU’s or skips
**Enjoy your legs tomorrow gang
Level 1 – HEALTH
A. AMRAP Thrusters in 4min @ 95/135#
B. 5 rounds for time;
– 10 pull-ups
– 20 Walking Lunges or Front rack walking lunges @ 35/45#
– 40 DU’s or skip ropes
**Enjoy your legs tomorrow gang
SAT April 25/15
Regionals Cycle 03
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 – 2 min on 1 min off x 13 rounds
Level 1 – Health
A. Bar MU work – 10 min.
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
SUN April 26/15
Regionals Cycle 03
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(75%1+1)
B. HSPU’s – Q30s (Every 30s) – 30×1-2 (choose reps based on skill and strength
>>>In Class
A. Deadlifts 8(70%x1)
**Light loads – focus on fast pull and efficient position
B. 5 rounds for time:
– 15 ring dips
– 15 105/155# deadlifts
**Scale ring dips to parallel bar dips if needed.
Level 1 – Health
A. Deadlifts 8×2
**Moderate loads – focus on fast pull and efficient position
B. 5 rounds for time:
– 10 Parallel bar dips or push-ups
– 10 105/155# or 95/135# deadlifts
