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 /14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Complete;
– 3 deadlifts @ 155/225#
– 6 bar over burpees
– 9 DB push press @ 30/45#
– 12 KTE
– 15 box jumps @ 18/24”
– 18 push-ups
– 21 KBS @ 16/24kg
Rest 2 min x 5 rounds
Time cap – 30min
Record – time to complete
WOD Guidance
a. Deadlift should be moderate/heavy loads, not super heavy. Rest exactly 2 min from where you left off and then repeat the round, there are 5 rounds to complete or a time cap of 30minutes, which ever comes first.
TUES /14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. TGU – work to max effort on each hand in 20 min using any implement you wish (DB, KB, BB).
B. Harness sled pulls 2 gym lengths @ 35/70# – every 90sec x 10 rounds
C. L-sit holds on parallettes 3-4 x 30sec each in differing levels of difficulty.
Record – TGU load
WOD Guidance
a. this is a cool workout, with lots going on. We did this a few weeks ago and you can no see if you can best your best. Complete TGU on each hand for max effort load (up and down). Finish teh wokrout with parllette l-sit holds or straddle holds.
WED /14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
REST DAY
A. Complete;
– 2 Press + 4 push press
– 10 T2B
– 15 D-ball slams
Every 4 min x 7 rounds
Record – press/push press load
WOD Guidance
a.Very simple day on paper means ugly day in practice.
THURS /14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. 3 Thrusters + 1 Jerk – every min on the min for 12 min @ heavy load
B. Complete;
– 20 45/55# thrusters
– 10 pull-ups
3 rounds for time.
Record – thruster/jerk loads. time in b.
WOD Guidance
a. warm-up to a heavy load for both (you may be limited by jerk for some, but it should be thruster). Complete every min on the min 3+ reps.
b. fast, fast, fast. rip it up.
FRI /14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Tire flips 4×5 – rest as needed
B. Complete for time with partner;
4 rounds /each of;
– 5 DB power snatches
– 8 one armed DB push press (left)
– 8 one armed DB push press (right)
– 4 gym length sprints
Rotate partners on each round
Record -time for partners to finish
WOD Guidance
a. Tires – should be fast and efficient
b. Load DB up to a heavy load for partners. 4 rounds each partner.
SAT /14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Back squats 4×3 @ a heavy load, across
B. Complete 2 rounds for time;
– 3 105/155# push press
– 9 DB hang cleans @ 30/45#
– 12 pull-ups
Rest 2 min
Repeat for 3 total rounds
Record – back squat load. time in b.
WOD Guidance
a. warm-up to a heavy set of 3, then do 4 sets at that load
b. The DB load will be quite heavy
SUN /14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Regionals modified Partner Event 7 (more to come next week)
– 500m row, 125 DU’s or skip rope
4 rounds for time.
Record – time
WOD Guidance
a.Partner 1 rows, while partner two does skip rope. Whoever finishes first gets a short rest, once both partners are finished, then rotate back to starting and repeat.
