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 11/14
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;
– Pull-ups
– Push-ups
2-4-6-8-10-12
Rest 2 min, then complete;
– 20 KBS @ 16/24kg
– 20 T2B
2 rounds
Rest 2 min, then complete;
– 30 empty bar push press
– 30 walking lunges alternating (15l/15r)
2 rounds
Record – time to complete
TUES August 12/14
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. Deadlifts 6,4,3,4,6
A2. Ab wheel roll-outs 5×10-12
B. Complete;
– 12 burpees
– 10 gym length sprints
Every 4 min 3-5 rounds
Record – deadlift loads
CROSSFIT – GYMNASTICS
A. Parallette jump throughs 4×5-6 – with perfect technique
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. Strict + kipping volume session;
– Pull-ups +2-5 kipping
– Parallel bar dips + 2-5 kipping
Every 90sec alternating for 6 rounds
**Keep strict to 3-5 and then add 2-5 kipping reps each round as extended sets.
WED August 13/14
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. Press+ push press + jerk 5×2+2+1
B. Complete;
– 6 heavy DB push press
– 10 moderate height DB box step-ups with load from push press
– 10 d-ball slams @ 15/25#
Every 3 min x 5 rounds
Record – press+push press load
CROSSFIT – WEIHGTLIFTING
A. Snatch speed ladder (like clean from games)
**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 @ 65% doubles every min on the min x 10 minutes
C. After class OPTIONAL – 10-20 min rest– Back squat 6,4,3,4,6
THURS August 14/14
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. Back squats 6,4,3,4,6
A2. Pull-ups 5×4-6 (strict)
B. Complete for time;
– 50 DU’s of 50 skips
– 10 burpee box jumps overs 18/24”
– 10 empty bar thrusters
5 rounds for time
Record – back squat loads, time for b.
FRI August 15/14
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;
– 750m row (buy in), then 5 rounds of;
– 13 65/95# Push press
– 13 Pull-ups
– 13 wall balls
Rest 3 min
Repeat.
Record – time
SAT August 16/14
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. Close grip bench press 6,4,3,4,6
A2. Banded heavy Russian KBS 5×12
B. Harness sled pulls 8-10×2 gym lengths @ 35/70# – Every 120sec
Record – bench press loads
SUN August 17/14
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. Complete;
– 5 Frankenstein front squats
– 10 T2B
– 10 speed burpees
Every 4 min, then
A2. Complete;
– 5 Frankenstein front squats
– 10 push-ups
– 6 gym width sprints
Every 4 min
3 Rounds (total 6 sets of squats)
Record – front squat loads
