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 21/14
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. Modified HERO “Seven”
Seven round of;
– 7 30/35# DB push press
– 7 95/135# Thrusters
– 7 KTE
– 7 24/32kg KBS
– 7 pull-ups
– 7 18/24” box jumps
Time cap 30min
Record – time
WOD Guidance
a. If you loved long hero workouts – this one might change your mind. This has been an infamously terrible wod for a long time (in a good way of course). Scale all loads appropriately as there is a lot of work to be done here (343 reps). Keep a pace from rep 1 tot eh finish do not bust out too quickly.
TUES April 22/14
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. Complete;
– 30 wall balls 14/20# to 9’/10’ target
– 100 DU’s or skip ropes
– 30 OH plate 10/25# walking lunges
Every 8 min x 4 rounds
Record – best and worst times
WOD Guidance
a. Wall balls – find a place – anyplace to do them. I would like rounds to average near 4min (if under great), if you are taking too long then modify the reps to adjust (nothing over 5 minutes or you do not get enough rest)
WED April 23/14
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 –
REST DAY
A. Complete;
– 4-5 deadlift + shrug
– 8-12 pull-ups
– 8 lateral bar over burpess
Every 4 min x 4 rounds
B. Compelte;
– 4-5 deadlift
– 10-15 push-ups
– 6 high box jumps
Every 4 min x 4 rounds
Record – deadlift loads
WOD Guidance
a. Build deadlift loads in warm-up to a heavy load for the workout – not max as you need to do 8 rounds of 5 reps (40 reps). Keep load appropriate.
THURS April 24/14
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. TGU – work to max effort on each hand in 20 min using any implement you wish (DB, KB, BB).
B. Harness sled pulls 2 gym lengths @ 35/70# – every 90sec x 10 rounds
C. L-sit holds on parallettes 3-4 x 30sec each in differing levels of difficulty.
Record – TGU load
WOD Guidance
a. This is an old Synergy favourite – I love TGU’s – how high can you get – gym record on a BB is 140#
b. Get in the sleds quickly, transition quickly and hammer it.
c. L-sit progressions – knees up, one leg out, both half out – anything to increase or decrease the lever changes the difficulty.
FRI April 25/14
Bring a Firend 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. Partner wod;
AMRAP in 8min
– 2 30/45# DB deadlifts
– 4 30/45# DB burpees
– 6 gym width sprints
– 8 30/45# DB push press
Rotate through partners on after each full circuit.
Rest 4 min – Repeat
Record – reps
WOD Guidance
a. This will be a tough one – Only one end of the dumbbell needs to touch the floor for the deadlifts and if back position is not correct simply lower DB’s to below knees. Scale burpees to top end burpees for those without full push-ups. Set-up cones for running width. DB push press can be scaled to DB bench press if overhead if too tight.
SAT April 26/14
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. Press doubles @ 85-90% 1RM – Every min on the min for 12 min
B. Complete for time;
– Row 500m
– 8-10 Push press out of rack @ load for a.
– 15 pull-ups
– 25 box jumps @ 18/24”
Repeat @ 6 min x 3 rounds total
Record – press loads, combined time for b (both rounds)
WOD Guidance
a. build load in warm-up, if you do not have a max effort single then work to a fairly heavy load that you think you could do 4 reps with, but you till only do doubles repeatedly.
b. I am guessing that this will take between 3:45-5:00min, so that will give you a 1-2 min break between sets. For some this will take longer so scale the row to 400m, and the box jumps to 20 reps. If you do or don’t scale, but are not done at 5:00min, simply shut it down – take the minute rest and move on.
SUN April 27/14
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. Team wod – in groups of 2-4.
– 1000m row
– 30 empty bar 35/45# thrusters
– 20 155/245# deadlifts
For time in a conga line fashion.
Record – time for whole team to complete
WOD Guidance
a. preferably teams of 4. Place your fastest teammate first to clear the path for others. You are not allowed to start the row until the partner in front of you is at the thruster station (conga line) and same goes for deadlifts.
