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 29/14
COMP – 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 –
ALL Levels
A. Clean complex with empty bar – clean deadlift + hang power clean + hang clean to thruster x 5
B. Build up to moderate load and complex following complex every min on the min for 12 minutes – clean deadlift + hang power clean + hang clean to thruster
C. 6 min AMRAP of:
– Strict pull-ups
– Perfect Push-ups
1.2.3.4.5.6….
TUES December 30/14
COMP – 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
Rest Day – before the Monster
Level 1- HEALTH
A. AMRAP in 12 min of:
– 10 pull-ups
– 15 push-ups
– 20 squats
– 25 sit-ups
Rest 6 min – Repeat
WED December 31/14
COMP – 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 –
All Levels
“Monster Lift-Off”
Max effort of the following movements done over a 2-hour span. Gym is open between 10:00am-3:00pm. Show-up anytime to join into class every 30minutes to complete:
– Max Snatch
– Max Clean and Jerk
– Max Back squat
– Max Press
– Max Deadlift
– Max weighted pull-up
**There are opens to do CF Total as well, which is only the slow lifts, BS, Press, DL if you prefer or time is short.
THURS January 01/15
GYM CLOSED FOR NEW YEARS DAY
FRI January 02/15
COMP – 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 with empty bar: 4 position paused snatch deadlift (shin, knee, 4”, hips) + hang power snatch + low hang snatch x 5-6
B. Build to a heavy load in 15-20 minutes of above complex
C. Every min fro 10 min.
– 4 HSPU’s of 10sec HSPU hold
– 6 pistols
SAT January 03/15
COMP – 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. Power snatch + hang snatch + OHS 4(70%x1+1+1)
B. Clean and jerk – build to 80% in singles
**In class
A. Complete:
– Front squats @ 77.5% for reps (no failing)
– 12 Bar or Ring MU’s
– 100 DU’s
Every 6 min x 6 rounds
**No longer than 90sec/round
Level 2 – FITNESS
A. Power snatch + hang snatch + OHS 4(70%x1+1+1)
B. Clean and jerk – build to 80% in singles
**In class
A. Complete:
– Front squats @ 77.5% for reps (no failing)
– 12 Bar or Ring MU’s
– 100 DU’s
Every 6 min x 6 rounds
**No longer than 90sec/round
Level 1- HEALTH
A. Complete:
– Front squats @ 77.5% for reps (no failing)
– 12 Bar or Ring MU’s
– 100 DU’s
Every 6 min x 6 rounds
**No longer than 90sec/round
SUN January 04/15
COMP – 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. Power clean + hang clean + clean pull 4(70%x1+2+1)
**In Class
A. AMRAP in 7min of:
– 15 wallball 14/20#
– 4 gym length run
Rest 2 min, then
AMRAP in 6 min of:
– 10 HSPU’s
– 10 T2B
Rest 2 min, then
AMRAP in 5 min of:
– Burpees
Level 2 – FITNESS
A. Power clean + hang clean + clean pull 4(70%x1+2+1)
**In Class
A. AMRAP in 7min of:
– 15 wallball 14/20#
– 4 gym length run
Rest 2 min, then
AMRAP in 6 min of:
– 10 HSPU’s
– 10 T2B
Rest 2 min, then
AMRAP in 5 min of:
– Burpees
Level 1- HEALTH
A. AMRAP in 7min of:
– 15 wallball 14/20#
– 4 gym length run
Rest 2 min, then
AMRAP in 6 min of:
– 10 HSPU’s
– 10 T2B
Rest 2 min, then
AMRAP in 5 min of:
– Burpees
