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 December 01/14
PREP – Cycle 01
WARM-UP –
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
Rest Day
Level 1+2 – Health + Fitness
A. Snatch complex:
– Snatch deadlift, hang muscle snatch, hang power snatch, hang snatch 1+1+2+2 – work to heavy load in 20min
B. Volume work: alternate every min on the min for 20min of:
– Strict pull-ups
– Perfect push-ups
**Reps 6-8 on each and scale difficulty level to rep scheme.
TUES December 02/14
PREP – Cycle 02
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Drop balance 4×4 @ light loads
B. Power snatch 5(72.5%x3)
C. Clean and jerk 4(75%x1+2)
**In Class
A. Clean deadlift 4(120%x4)
B. Complete:
– 3 press (heavier than Nov 24th)
– 10-12 T2B
– 20 Russian KBS @ 24/32kg
Every 4 min x 6 rounds
Level 2 – FITNESS
A. Drop balance 3×4 @ light loads
B. Power snatch 4(72.5%x3)
C. Clean and jerk 3(75%x1+2)
**In Class
A. Clean deadlift 4(120%x4)
B. Complete:
– 3 press (heavier than Nov 24th)
– 10-12 T2B
– 20 Russian KBS @ 16/24kg
Every 4 min x 6 rounds
LEVEL 1 – HEALTH
A. Clean deadlift 4×4 @ heavy load
B. Complete:
– 3 press (heavier than Nov 24th)
– 10-12 T2B
– 20 Russian KBS @ 12/16kg
Every 4 min x 6 rounds
WED December 03/14
PREP – Cycle 02
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch emotm 9(70%x1)
B. Power clean and jerk emotm 8(70%x1)
**In Class
A. AMRAP in 16 min of;
– 4 burpee pull-overs
– 20 squats
– 10 alternating one armed DB power snatches @ 55/70#
Level 2 – FITNESS
A. Snatch emotm 9(70%x1)
**In Class
A. AMRAP in 16 min of;
– 6 burpee pull-ups
– 20 squats
– 10 alternating one armed DB power snatches @ 45/60#
LEVEL 1 – HEALTH
A. AMRAP in 16 min of;
– 6 burpee pull-ups or strict pull-ups
– 20 squats
– 10 alternating one armed DB power snatches @ 30/45#
THURS December 04/14
PREP – Cycle 02
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch balance + power snatch + snatch 65-70-75%x1+1+1, 2(80%x 1+1+1)
B. Power clean + hang clean to thruster + push jerk + jerk 60%x1+1+1+1, 3(70%x1+1+1+1)
**In Class
A. Complete:
– 4 Back squat
– 12 HSPU’s
– 75 DU’s
Every 4 min x 8 rounds
Level 2 – FITNESS
Rest Day
LEVEL 1 – HEALTH
A. Complete:
– 4 Back squat
– 12 DB Push press @ moderate loads
– 75 DU’s or skip ropes
Every 4 min x 8 rounds
FRI December 05/14
PREP – Cycle 02
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
Rest Day
Level 1+2 – Health + Fitness
A. Hang clean – work to heavy 3 in 15min
B. Gymn volume; Every 45 alternate movements @ 2-4 reps of each (scale movement to reps)
– Strict pull-ups
– Parallel bar dips
– Ab wheel roll-outs or V-snaps
– HS kick-up (10sec hold)+ roll-out
6 rounds
SAT December 06/14
PREP – Cycle 02
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch high pull + muscle snatch + BN SG press + BN SG push jerk 4(1+1+1+1) – build to moderate load
B. Snatch 5(75%x3)
C. Power clean + push jerk 4(72.5%x2+1)
**In class
A. Snatch pulls 4(110%3)
B. “King Kong”
– 1 305/455 Deadlift
– 2 Muscle-ups
– 3 165/255# Clean (full)
– 4 HSPU’s
3 Rounds for time
Level 2 – FITNESS
A. Snatch high pull + muscle snatch + BN SG press + BN SG push jerk 4(1+1+1+1) – build to moderate load
B. Snatch 4(75%x3)
C. Power clean + push jerk 3(72.5%x2+1)
**In class
A. Snatch pulls 4(110%3)
B. “King Kong”
– 1 265/405 Deadlift
– 2 Muscle-ups or 4 C2B pull-ups
– 3 145/225# Clean (full)
– 4 HSPU’s banded to difficult of heavy DB push press x8
3 Rounds for time
LEVEL 1 – HEALTH
A. Snatch deadlifts + shrug 4×3 @ heavy load
B. “King Kong – modified”
– 2 Deadlift @ heavy but reasonable loads
– 4 C2B Pull-ups
– 6 125/185# Clean (full or power based on skill/flexibility)
– 8 DB push press @ heavy load
3 Rounds for time
**Scaling loads is crucial to this workout to make it work out best.
SUN December 07/14
PREP – Cycle 02
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Power snatch every 30sec 10(65%x1)
B. Clean and jerk (full) emotm 9(70%x1)
**In Class
A. AMRAP in 2 min of;
– 65/95# thrusters
– Pull-ups
1.2.3.4.5.6.7.8…
Rest 2 min
Repeat for 6 total rounds (12 min of work)
Level 2 – FITNESS
A. Clean and jerk (full) emotm 9(70%x1)
**In Class
A. AMRAP in 2 min of;
– 55/75# thrusters
– Pull-ups
1.2.3.4.5.6.7.8…
Rest 2 min
Repeat for 6 total rounds (12 min of work)
LEVEL 1 – HEALTH
A. AMRAP in 2 min of;
– 55/75# thrusters
– Pull-ups
1.2.3.4.5.6.7.8…
Rest 2 min
Repeat for 6 total rounds (12 min of work)
