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 February 09/15
Transition
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. Back squats 4(75%x4)
B. Press – build to 85% in doubles
**In Class
A. Complete:
– Row 3 min for calories
– 1 min MU’s
Rest 4 min x 4 rounds
Level 2 – FITNESS
A. Back squats 4(75%x4)
B. Press – build to 85% in doubles
**In Class
A. Complete:
– Row 3 min for calories
– 1 min banded bar MU’s or C2B pull-ups
Rest 4 min x 4 rounds
Level 1 – HEALTH
A. Complete:
– Row 3 min for calories
– 1 min pull-ups or ring rows
Rest 4 min x 4 rounds
TUES February 10/15
Transition
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 – HEALTH, FITNESS, SPORT
A. 4 rounds for time of;
– 30 wall balls @ 14/20#
– 30 push-ups
– 90 DU’s
**Scale movements and loads as necessary. May drop back 30 reps to 20 or 25 as well
**Time cap of 20min
**Time cap of 20min
Rest day for Level 2 is optional
WED February 11/15
Transition
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 ladder
– Choose your starting weight and add 5/10# every 60sec and shoot for 10-12 rounds minimum.
B. Wall walk-ups to HSPU’s or hold for 20sec + roll out if comfortable or walk out. Complete 5 rounds of 20sec – every 2min
THURS February 12/15
Test Cycle
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 –
Test Cycle
Bench mark Day #1
A. Max effort DU’s in 90sec or max effort Single skip ropes in 90sec
B. “Rowing Helen”
3 Rounds for time
– Row 500m
– 21 KBS @ 16/24kg
– 12 pull-ups
FRI February 13/15
Test Cycle
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 –
Test Cycle
Benchmark Day #2
A. Max effort Clean and jerk 2+1
B. Max effort strict pull-ups
C. Max effort pistols in 90sec
D. Max effort ring or bar MU’s (choose) or max effort kipping pull-ups in 90sec
SAT February 14/15
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 –
Test Cycle
Benchmark Day #3
A. Back squat – max effort double
B. Max effort press
**After class – Level 2+3 – Max effort kipping HSPU’s
SUN February 15/15
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. With empty bar – hang power clean + low hang power clean + power clean + jerk 5×1+1+1+1
B. Power clean + jerk 1+1@ moderate weight – Every 60sec x 15 min
C. 35 pull-ups (weighted or banded) at a challenging load or scaling in singles – rest as needed. Be explosive and focus on proper technique to achieve the pull-up (scap positioning, tight glutes/core, strong pull)
D. Weighted front planks 4 x 30sec
