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 28/14
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;
– 4-5 tire flips (unbroken)
– 6-8 Push press from rack @ 10RM load
– Row 150m @ max effort
Every 5 min x 6 rounds
Record – attendance
WOD Guidance
a. Use as heavy a tire as you can for a good quick 5 flips (should not be failing) as these need to be unbroken fast reps. Push press is on a Barbell and needs to be loaded on the rack – load to a 10RM (I do not expect everyone to knwo what their 10RM is, but understand you should be able to do 2 more reps than 8 with the load), Row needs to be max effort kick butt rowing.
TUES April 29/14
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. Back squats – work to heavy set of 2 reps in 25 minutes
B. “Fran”
21-15-9 for time of;
– Thrusters @ 65/95#
– Pull-ups
Time cap – 8 min
Record – back squat load and fan time
WOD Guidance
a. build across 25 minutes to a max effort double (spotters needed)
b. Fran – the most famous of all CROSSFIT workouts. Club record right now is 2:24 (Tron), followed closely by 5-6 others between 2:28-3:00min). What will your time be? Try to scale loads to get under 8minutes.
WED April 30/14
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. Partners wod;
Partner 1 – Row 3 min for calories
Partner 2 – AMRAP in 3 min of;
– 2 deadlift @ 180/275#
– 8 T2B
Every 10 minutes x 3 rounds
Record – total calories and reps as a team combined.
WOD Guidance
THURS May 01/14
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 of 4 Conga line wod;
– 500m row
– 20 DB snatches @ 40/55#
– 20 burpees
– 20 DB push press @ 35/50#
– 20 18/24” box jumps
Once team is complete – the first person begins again for one more rounds
Record – time to complete
WOD Guidance
a. Conga line means that no partner moves on from station they are on to the station in front of them until their partner is complete at that station.
FRI May 02/14
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. AMRAP in 3 min of;
– 10 Russian KBS @ 24/32kg
– 10 T2B
– 10 OH plate walking lunges
– 10 pull-ups
Rest 3 min x 2 rounds, then;
AMRAP in 3 min of;
– 10 Deadlifts @ 125/185#
– 10 abmat sit-ups
– 10 wall ball @ 14/20# to 10’
– 10 ring rows
Rest 3 min x 2 rounds
Record – total reps of part 1 and 2
WOD Guidance
a. Lots to do here. On each round of 3 minutes simply start where you left off on the previous round.
SAT May 03/14
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 Rounds of;
– 10 65/95# Thrusters
– 10 push-ups
For time.
Record – time
WOD Guidance
a. thrusters NEED to be scaled to a load that you can easily do 20+ reps with fresh. Push-ups need to be scaled to rig and elevation if necessary. this is a gruelling workout.
SUN May 04/14
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 – work to max effort double
B. Harness sled pulls 2 gym lengths @ 35/70# – Every 90sec x 10 rounds
C. Parallette straddle holds 3-5 x 30sec holds – rest as needed as a group
Record – bench load
WOD Guidance
a. work to max effort bench with spotters.
b. Scale load on sled to a load you can move pretty quickly with.
