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 22/14
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
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(80%x3)
C. Power clean + push jerk 4(75%x2+1)
**In Class
A. Snatch pulls 3(115%3)
B. AMRAP in 13 min of:
“12 Days of Christmas”
– 1 155/225# Snatch
– 2 parallette HSPU’s
– 3 27/36” box jumps
– 4 T2B
– 5 155/225# cleans (power or full)
– 6 Parallel bar dips
– 7 Wall balls
– 8 Pull-ups
– 9 24/32kg KBS
– 10 DU’s
– 11 Push-ups
– 12 25/45# Plate OH walking lunges
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(80%x3)
C. Power clean + push jerk 4(75%x2+1)
**In Class
A. Snatch pulls 3(115%3)
B. AMRAP in 13 min of:
“12 Days of Christmas”
– 1 115/185# Snatch
– 2 HSPU’s
– 3 24/27” box jumps
– 4 T2B
– 5 115/185# cleans (power or full)
– 6 Parallel bar dips
– 7 Wall balls
– 8 Pull-ups
– 9 16/24kg KBS
– 10 DU’s
– 11 Push-ups
– 12 10/35# Plate OH walking lunges
Level 1 – HEALTH
A. Snatch deadlifts 4×3 @ heavy load
B. AMRAP in 13 min of:
“12 Days of Christmas”
– 1 75/115# Snatch
– 2 Heavy DB Push press
– 3 18/24” box jumps
– 4 T2B
– 5 75/115# cleans (power or full)
– 6 Parallel bar dips
– 7 Wall balls
– 8 Pull-ups
– 9 12/16kg KBS
– 10 DU’s
– 11 Push-ups
– 12 Plate OH walking lunges
TUES December 23/14
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
A. Complete @ 95/135#
1 min snatch
1 min power cleans
1 min push jerks
Rest 5- repeat
**In Class
A. 5 rounds for time of:
– 2 115/185# OHS
– 10 pull-ups
Rest 5 min, then complete:
10 rounds for time:
– 10 push-ups
– 4 gym length sprints
Level 2 – FITNESS
A. Complete @ 75/115#
1 min snatch
1 min power cleans
1 min push jerks
Rest 5- repeat
**In Class
A. 5 rounds for time of:
– 2 90/145# OHS
– 10 pull-ups
Rest 5 min, then complete:
10 rounds for time:
– 10 push-ups
– 4 gym length sprints
Level 1- HEALTH
A. 5 rounds for time of:
– 2 90/145# OHS
– 10 pull-ups
Rest 5 min, then complete:
10 rounds for time:
– 10 push-ups
– 4 gym length sprints
WED December 24/14
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 –
Gym Closed for Christmas Eve.
THURS December 25/14
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 –
Gym Closed for XMAS Day – Merry Christmas to you all.
FRI December 26/14
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 –
Gym Closed for Boxing Day
SAT December 27/14
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 2+3 – FITNESS & SPORT
A. Snatch 4(70%x4)
B. Clean and Jerk 4(70%x2+2)
**In Class
A. Deadlift – work to a heavy triple in 20min
B. In teams of 4-5 complete 2 lengths of the gym loaded sled sprint x 50
**50x 2 lengths of the gym as a team = team of 5 does 10 each.
Level 2- HEALTH
A. Deadlift – work to a heavy triple in 20min
B. In teams of 4-5 complete 2 lengths of the gym loaded sled sprint x 50
**50x 2 lengths of the gym as a team = team of 5 does 10 each.
SUN December 28/14
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 1+2+3 – Sport, Fitness, and Health
A. “The Xmas Burn-off”
Complete for time:
1000m row, then
“Filthy Fifty”
For time:
– 50 Box jump, 24 inch box
– 50 Jumping pull-ups
– 50 Kettlebell swings, 1 pood
– Walking Lunge, 50 steps
– 50 Knees to elbows
– 50 Push press, 45 pounds
– 50 Back extensions
– 50 Wall ball shots, 20 pound ball
– 50 Burpees
– 50 Double unders
**Time cap 34 min.
