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 18/14
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 – work to max double in 20min
B. Complete for time;
– DB hang cleans @ 30/45#
– Burpees
21-15-9
Rest 4 min
Repeat @ 12-9-6
Record – press laods and time for b.
TUES August 19/14
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;
– 2 Deadlifts @ heavy load
– 12 pull-ups
Every 3 minutes
A2. Complete;
– 2 deadlift @ heavy load (build from above)
– 8 18/24” box jump overs
Every 3 minutes
4 Rounds (8 total sets of deadlifts)
**Build deadlifts across all sets.
Record – deadlift loads
CROSSFIT – GYMNASTICS
A. HS kick-ups on wall (5sec)+ rollout x 12
B. Bar MU x20 reps of progressions in sets of 1-4 (bands or pull-ups with high elbows
C. Volume session 1;
– Pull-ups
– Push-ups
**Reps between 3-5 – Every min on the min for 10min
D. Volume session 2;
– Kipping pull-ups
– Kipping parallel bar dips
**Reps between 5-10 – Every 90sec alternating for 3-4 rounds
WED August 20/14
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. Bench press – work to max effort double in 20 minutes
B. Complete;
– 12 gym length sprints
Every 5 min x 2 rounds
Record – bench press loads
CROSSFIT – WEIHGTLIFTING
A. Snatch complex with light loads – high hang, hang, below the knee, full snatch 5×1+1+1+1
B. Complete;
– Power clean + clean 1+1
– 4 gym length sprints
Every 3 min x 6-8 rounds
C. After class OPTIONAL – 10-20 min rest– Back squat Max double
THURS August 21/14
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. Complete for time;
– 100 DU’s or skips
– 30 12/16kg KBS
– 10 12/16kg Goblet squats
3 rounds
Record – time for B.
FRI August 22/14
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. “The LegenDERRY”
Complete for time;
250m Row
15 hang clean thrusters @ 85/125#
250m Row
9 hang clean thrusters @ 85/125#
250m Row
6 hang clean thrusters @ 85/125#
250m Row
**Scale hang clean thrusters to thrusters if not comfortable with cleans
Record – time
SAT August 23/14
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;
– 2 push press (build loads
– 10 burpee box jump overs
Every 3 minutes x 6 rounds
**Build push press loads
B. Ab wheel roll-outs 3-4×10-12
Record – Push press loads
SUN August 24/14
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. Thruster – build to max effort double in 15-20 minutes
B. “Jackie”
– 1000m row
– 50 empty bar thrusters
– 30 pull-ups
For time
Record – thruster loads, time for b.
