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 16/15
Test Cycle
Gym Closed for Family Day
TUES February 17/15
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
Level 1+2 – FITNESS & SPORT
A. Snatch balance 4×4 @ moderate load
B. Power snatch 4(70%x1+1+1) – rep every 15 sec – rest as needed between sets
**In Class
Benchmark Day #5
A. Fran
21-15-9 of;
– 65/95# Thrusters
– Pull-ups
Level 3 – HEALTH
A. Fran
21-15-9 of;
– 55/75# Thrusters
– Pull-ups
WED February 18/15
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 #4
All Levels
A. Max effort Deadlift
B. Max effort strict push-ups or parallel bar dips for reps in 90sec
C. 500m Row for time
THURS February 19/15
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 #6
All Levels
A. Fight gone Bad
– 1 min at each station x 3 rounds for total reps/calories
– 14/20# Wall ball
– 55/75# sumo deadlift high pull
– 18/20” box jumps
– 55/75# Push press
– Row for calories
FRI February 20/15
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. Empty bar work – Hang snatch high pull + hang power snatch + OHS 3+2+1
B. Hang snatch high pull + hang power snatch + OHS 2+1+1 – work to heavy load in 20min
C. Pull-ups x 40 singles – (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. Ab wheel roll outs 4×10-12
SAT February 21/15
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. Snatch ladder – start at a comfortable load and add 2.5/5kg every 60sec. Shoot for 8-10 rounds.
**Choose starting load based on 1RM
**In class
A. 35 Thrusters 95/135# for time
B. 10 min “Cindy”
– 5 pull-ups
– 10 push-ups
– 15 squats
AMRAP in 10 min
Level 2 – FITNESS
A. 35 Thrusters 85/115# for time
B. 10 min “Cindy”
– 5 pull-ups
– 10 push-ups
– 15 squats
AMRAP in 10 min
Level 3 – HEALTH
A. 35 Thrusters 65/95# for time
B. 10 min “Cindy”
– 5 pull-ups
– 10 push-ups
– 15 squats
AMRAP in 10 min
SUN February 22/15
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
Strongman HIIT WOD
A. Complete;
– 6 tire quick tire flips
– 12 DB Push press @ heavy load
– 2 length heavy farmers walk
Every 5 min x 5 rounds
