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 02/15
De-load #1
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 –
STRONGMAN WOD
Level 3 – SPORT
A. Tire flips 4×8 – unbroken and quick
**Choose appropriate tire
B. In groups of 3-4, rotate for AMRAP in 15 minutes
– 6 Axle deadlift @ moderate load
– One gym length sprint
– 12 Sledge hammer swings to tire (6/side or all one side)
– One gym length sprint
**Tires all need to be at one end of gym and deadlift bars at other.
Level 2 – FITNESS
“OPTIONAL” Rest Day
**To take part in the strongman wod either change schedule to rest tomorrow or do every second strongman wod (every 8 days).
Level 1- HEALTH
A. Tire flips 4×8 – unbroken and quick
**Choose appropriate tire
B. In groups of 3-4, rotate for AMRAP in 15 minutes
– 6 Axle deadlift @ moderate load
– One gym length sprint
– 12 Sledge hammer swings to tire (6/side or all one side)
– One gym length sprint
**Tires all need to be at one end of gym and deadlift bars at other.
TUES February 03/15
De-load #2
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. Hang power snatch ladder
– Build to max load (within technique) of 1 hang power snatch + 1 hang snatch – loads move up by 5/10#’s every 45sec – attempt to select a starting weight that allows for 10-15 attempts.
B. HSPU technical work – advance a skill day. Choose from or between;
– Complete 5x reps minus 3 kipping deficit or normal HSPU’s
– Banded strict HSPU’s 5 x reps minus 3
– Practice banded HSPU’s
– HS wall walk-ups 5×3-4
– HS hold on wall 5 x 30-45 sec
**Feel free to work with coach to select something between these levels
C. Weighted side planks with partner assist – not super heavy for first attempt at this one. Perfect position before loading. Top leg in front of lower on ground and complete 4x20sec/side. Move from one side to other immediately. Rounds based on time.
WED February 04/15
De-load #2
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 complex:
– Hang snatch high pull, hang power snatch, hang snatch, snatch deadlift 4(65%1+1+1+1)
B. Clean and jerk – work to 85% in singles
**In class
A. Complete:
– 4 front squats @ heavy load (consider wallball and accumulated fatigue)
– 10 HSPU’s unbroken
– 20 wall balls @ 14/20#
Every 5min x 5 rounds
Level 2 – Fitness
A. Snatch complex:
– Hang snatch high pull, hang power snatch, hang snatch, snatch deadlift 3(65%1+1+1+1)
B. Clean and jerk – work to 85% in singles
**In class
A. Complete:
– 4 front squats @ heavy load (consider wallball and accumulated fatigue)
– 10 HSPU’s unbroken
– 20 wall balls @ 14/20#
Every 5min x 5 rounds
Level 1 – Health
A. Complete:
– 4 front squats @ heavy load (consider wallball and accumulated fatigue)
– 10 HSPU’s unbroken
– 20 wall balls @ 14/20#
Every 5min x 5 rounds
THURS February 05/15
De-Load #2
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 –
**Rest Day for all CIC competitors – attend Mobility class with Derry – feel free to come in and test workout or do extra work related to the CIC as Tabata this might not be the best “prep” for the weekend.
Level 3 – SPORT
A. Hang clean to thruster – build to max effort; adding 2.5/5kg every 30sec. Start at a load that allows for a predicted 10-12 sets
**In Class
“Tabata this – modified”
Tabata Row in calories
Rest 1 min
Tabata squat
Rest 1 min
Tabata pull-ups
Rest 1 min
Tabata push-up
Rest 1 min
Tabata T2B
**This is a local muscular endurance workout – not a HIIT workout as it is typically thought of.
Level 2 – Fitness
A. Hang clean to thruster – build to max effort; adding 2.5/5kg every 30sec. Start at a load that allows for a predicted 10-12 sets
**In Class
“Tabata this – modified”
Tabata Row in calories
Rest 1 min
Tabata squat
Rest 1 min
Tabata pull-ups
Rest 1 min
Tabata push-up
Rest 1 min
Tabata T2B
**This is a local muscular endurance workout – not a HIIT workout as it is typically thought of.
Level 1 – Health
“Tabata this – modified”
Tabata Row in calories
Rest 1 min
Tabata squat
Rest 1 min
Tabata pull-ups
Rest 1 min
Tabata push-up
Rest 1 min
Tabata T2B
**This is a local muscular endurance workout – not a HIIT workout as it is typically thought of.
FRI February 06/15
De-Load #2
**The GYM IS ONLU OPEN UNTIL 3:00pm today as we are propping and setting up for the CIC. Sorry for the inconvenience, this is the last of our weekend closures for a long time.
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 –
**Rest Day for all CIC competitors – attend Mobility class with Derry.
Level 3 – SPORT
A. Snatch – build up to 90% in singles
**In class
A. Deadlift – build to a heavy single **not a max single, leave a bit in the tank, as we will be testing next week. Work on position and technique
B. CIC race #4
– 70 Thrusters for time with a partner @ 105/155#
**4 min time cap
C. Weighted planks with sandbags or plates 4x30sec
Level 2 – Fitness
A. Deadlift – build to a heavy single **not a max single, leave a bit in the tank, as we will be testing next week. Work on position and technique
B. CIC race #4
– 70 Thrusters for time with a partner @ 75/115#
**4 min time cap
C. Weighted planks with sandbags or plates 4x30sec
Level 1 – Health
A. Deadlift – build to a heavy single **not a max single, leave a bit in the tank, as we will be testing next week. Work on position and technique
B. CIC race #4
– 70 Thrusters for time with a partner @ 65/95#
**4 min time cap
C. Weighted planks with sandbags or plates 4x30sec
SAT February 07/15
GYM IS CLOSED FOPR THE CAST IRON CLASSIC – this is Synergy Strength’s annual team fitness comp. We are very excited to be hosting 240+ athletes today from across the prairies. Be sure to come down and check out the fun.
SUN February 08/15
De-Load #2
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 –
STRONGMAN WOD
Level 1+2+3 – HEALTH, FITNES, SPORT
A. Yoke walks – 30’ walks building to a moderate load with speed in 20-25min
**If you have never walked a yoke before it is paramount to do correctly and not over load it. Work on a tight torso and breath control
B. Sandbag loading races over Yokes (like CSS).
– Load 3-5 sandbags od equal or varying sizes over a 40-44” yoke for time
**Sandbags should be 20-25’ from the yoke
