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 08/14
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. Clean and jerk 4(75%x2), 55% t&g x reps
**In Class
A. Complete for time:
– 1000m Row
– 50 One arm DB snatches 30/45#
– 100 DU’s
– 40 One arm DB snatches 30/45#
– 100 DU’s
– 30 One armed DB snatches 30/45#
– 1000m Row
Level 2 – FITNESS
Rest Day
Level 1 – HEALTH
A. Complete for time:
– 750 or 1000m Row
– 50 One arm DB snatches 20/35#
– 100 DU’s
– 40 One arm DB snatches 20/35#
– 100 DU’s
– 30 One armed DB snatches 20/35#
– 1000m Row
TUES December 09/14
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. Warm-up complex (empty bar):
– 3 Position paused snatch deadlift (knees, mid thigh, high hang), hang power snatch, behind the neck snatch press + behind the neck snatch push jerk 4×1+1+1+1
B. Snatch deadlift + hang power snatch + hang snatch 1+1+1 – build to moderate load in 15 minutes
C. Volume work – every min on the min for 20minutes
– 1-3 parallel bar dips or push-ups
– 1-3 pull-ups
– 2 alternating pistols
**All three in the minute back to back, so 20 rounds of each. Expect some breakdown of numbers throughout. Nothing less than good single reps
WED December 10/14
PREP – Cycle 03
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 4×4 @ light loads
B. Power snatch 5(70%x4)
C. Clean and jerk 4(72.5%x2+2)
**In Class
A. Press 4×3 (2-5% up from last week)
B. Complete:
– 5 deadlift @ 205/315#
– 8 bar Muscle-ups
– 4 high box lateral jump overs (24/27”)
Every 3 min, then complete;
– 5 deadlifts @ 205/315#
– 4 burpee pull-overs
– 50 DU’s
Every 3 min
3 rounds (3 each for total 6 rounds of work – every 3 min)
Level 2 – FITNESS
A. Snatch balance 4×4 @ light loads
B. Power snatch 5(70%x4)
C. Clean and jerk 4(72.5%x2+2)
**In Class
A. Press 4×3 (2-5% up from last week)
B. Complete:
– 5 deadlift @ 205/315#
– 8 bar Muscle-ups
– 4 high box lateral jump overs (24/27”)
Every 3 min, then complete;
– 5 deadlifts @ 205/315#
– 4 burpee pull-overs
– 50 DU’s
Every 3 min
3 rounds (3 each for total 6 rounds of work – every 3 min)
Level 1 – HEALTH
A. Press 4×3 (2-5% up from last week)
B. Complete:
– 5 deadlift @ 145/205#
– 8 Pull-ups
– 4 high box lateral jump overs (18/24”)
Every 3 min, then complete;
– 5 deadlifts @ 145/205#
– 4 burpees over bar
– 50 DU’s or skip rope
Every 3 min
3 rounds (3 each for total 6 rounds of work – every 3 min)
THURS December 11/14
PREP – Cycle 03
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 every 30sec 12(65%x1)
B. Power clean and jerk every 30sec 9(65%x1)
**In Class
A. Complete for time;
– 30 Calorie row
– 30 ring dips
– 30 KBS 16/24kg
– 30 wall balls 14/20#
– 30 burpees
– 30 HSPU’s
– 30 DB cleans 20/35#
– 30 DB push press 20/35#
Level 2 – FITNESS
A. Snatch every 30sec 12(65%x1)
**In Class
A. Complete for time;
– 30 Calorie row
– 30 ring or parallel bar dips
– 30 KBS 16/24kg
– 30 wall balls 14/20#
– 30 burpees
– 30 HSPU’s
– 30 DB cleans 20/35#
– 30 DB push press 20/35#
Level 1- HEALTH
A. Complete for time;
– 30 Calorie row
– 30 parallel bar dips or push-ups
– 30 KBS 12/16kg
– 30 wall balls 10/16#
– 30 burpees
– 30 DB push press 15/30#
– 30 DB cleans 15/30#
– 30 DB push press 15/30#
FRI December 12/14
PREP – Cycle 03
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 60-70-75-80-85%x 1+1+1
B. Power clean + hang clean to thruster + push jerk + jerk 55-60-70%x1+1+1+1, 75%x1+1+1+1
**In class
A. Complete in 60sec;
– 3 Back squat
– 5 weighted kipping pull-ups – choose load
– Double rope undulations
Every 4 min x 7 rounds
Level 2 – FITNESS
Rest Day
Level 1 – HEALTH
A. Complete in 60sec;
– 3 Back squat
– 6-8 pull-ups
– Double rope undulations
Every 4 min x 7 rounds Reps
SAT December 13/14
PREP – Cycle 03
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. Clean complex:
– Clean deadlift, hang power clean, low hang power clean 1+1+2 – work to heavy loads in 20 minutes
B. Complete all every min on the min;
– 1-3 pull-ups (strict)
– 1-3 perfect push-ups
– 1-3 strict T2B
15-20 rounds (based on time)
SUN December 14/14
**Reminder Synergy X-Mas Party and awards ceremony today @ 4:00pm-….. Bring a meal for the potluck, byob, and bring a smile.
PREP – Cycle 03
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 4(72.5%x4)
C. Power clean + push jerk 4(70%x2+2)
D. Snatch pulls 3(105%4)
**In class
A. “Nick”
12 rounds for time of;
– 8 30/45# DB hang cleans
– 8 HSPU’s off DB’s
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(72.5%x4)
C. Power clean + push jerk 3(70%x2+2)
D. Snatch pulls 3(105%4)
**In class
A. “Nick”
12 rounds for time of;
– 8 25/35# DB hang cleans
– 8 HSPU’s off DB’s with bands or on floor
Level 1 – HEALTH
A. “Nick”
12 rounds for time of;
– 8 20/30# DB hang cleans or thrusters
– 8 20/30# DB push press
