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 August 04/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD
A1. Bench press with 2 second pause 7,5,3,5,7
A2. KB RDL’s 5×12 @ moderate/heavy load
– Every 3.5 minutes
**Hold two KB for increased load
B. Row intervals;
– 30sec max effort – Every 3 min x 4-5 rounds
Record – bench press load
TUES August 05/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD –
A. Complete;
– Back squats 7,5,3,5,7
– 10 Pull-ups
– 10 18/24” box jump overs
Every 4 min x 5 rounds
B. Ab wheel roll-outs 5×10-12 @ variation
Record – back squat loads
CROSSFIT – GYMNASTICS
A. Skin the cats x 20 in singles or doubles – con’t warm-up
B. Banded MU progressions – 20-30 reps with assistance
**Max bands allowed are greens (old purples) and no kipping this is a strict MU progression.
C. Volume session;
– Parallel bar dips
– Pull-ups (neutral, pronated, or supinated choice and rotate from previous weeks)
– HSPU’s or HS hold on wall
Every min on the min for 18-21 minutes
**All reps should be set between 3-5.
WED August 06/14
WARM-UP -4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD –
A. Complete for time;
“Annie”
– DU’s
– Sit-ups
50-40-30-20-10
Time cap (6min)
Rest 2 min, then complete;
“Modified Eva”
– 1000m row
– 30 24/32kg KBS
– 30 pull-ups
Rest 2 min, then complete;
30 burpees
Record – Total time
CROSSFIT – WEIGHTLIFTING
A. Clean speed ladder from games;
For time:
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 160 lb.)
1 squat clean (265 / 165 lb.)
1 squat clean (270 / 170 lb.)
1 squat clean (275 / 175 lb.)
Time Cap: 2 minutes
Rest as needed
For time:
1 squat clean (280 / 180 lb.)
1 squat clean (290 / 185 lb.)
1 squat clean (300 / 190 lb.)
1 squat clean (305 / 195 lb.)
1 squat clean (310 / 200 lb.)
Time Cap: 3 minutes
Rest as needed
For time:
1 squat clean (315 / 205 lb.)
1 squat clean (325 / 210 lb.)
1 squat clean (335 / 215 lb.)
1 squat clean (340 / 220 lb.)
1 squat clean (345 / 225 lb.)
**This was the full loaded ladder – adjust loads to make the final ladder last load around 90% of your best, the second ladder at 80% and the first end at 70%. Drop loads by 5-10#/set based on loads
B. Jerk @ 60% doubles every min on the min x 10 minutes
C. After class OPTIONAL – 10-20 min rest– Back squat 7,5,3,5,7
THURS August 07/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD –
CrossFit community day
“Sandy”
A. Max effort Turkish get-up (l/r) in 20min
B. Complete for time;
50 DU’s (or single skips)
20 deadlift @ 125/185#
20 T2B
50 DU’s
15 Deadlifts @125/185#
15 T2B
50 DU’s
10 Deadlifts @ 125/185#
10 T2B
50 DU’s
Record – Time to complete
FRI August 08/14
WARM-UP -4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD –
Rest Day
A1. Press 7,5,3,5,7
A2. DB lunges 5×10 (alternating 5l/5r)
Every 3.5 minutes
B. 45sec Gym length sprints – Every 3 min x 4 rounds
Record – press load
SAT August 09/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD –
A1. Thrusters 7,5,3,5,7
A2. Pull-ups (strict) 5×6-8
– Every 3.5 minutes
B. Complete for times;
– 18/24” box jumps overs
– DB push press @ 35/45#
– Push-ups
6-8-10-8-6
Record – thruster load, time for b.
SUN August 10/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 1-2 coaches choice based on workout.
WOD –
REST DAY
A. Tire flips 5×5
B. Complete for time
– 20 double KB push press
– 1 gym width sprint
– 5 burpees
– 1 gym width sprint
– 30 double Russian KBS with same load as push press
– 1 gym width sprint
– 5 burpees
– 1 gym width sprint
– 40 full KBS with same load as push press (single bell)
– 1 gym width sprint
– 5 burpees
– 1 gym width sprint
C. Reverse sit-ups if time permits 3-4×10-12
Record – time for b.
