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 January 05/15
COMP – Cycle 02
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 – build to 80% in singles
B. Deadlift 4×4
**In Class
A. Thrusters 5 x 1 – build
B. AMRAP in 5 min of:
– 1 legless rope climb
– 13 95/135# Thrusters
Rest 5 min
AMRAP in 4 min of;
– 1 rope climb (use legs)
– 10 push-ups
– 8 pistols
Level 2 – FITNESS
Rest Day
Level 1- HEALTH
A. Thrusters 5 x 2 – build
B. AMRAP in 5 min of:
– 2 lying rope climb or 1 rope climb
– 13 65/95# Thrusters
Rest 5 min
AMRAP in 4 min of;
– 2 lying rope climb or 1 rope climb
– 10 push-ups
– 8 pistols (scaled)
TUES January 06/15
COMP – Cycle 02
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. Press + Push press + BN jerk + Jerk 6×1+1+1+1 – build to very light load for technical work across all sets
B. Jerk 15 min – work to heavy single
C. Every min on the min – 5-10 T2B for 12 min
**Choose reps based on skill (try to do unbroken)
D. Weighted planks 4 x 30sec – rest as needed (heavy loads on hips)
**Coaches will discuss what proper plank position should look like
WED January 07/15
COMP – Cycle 02
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 + snatch 4(77.5%x1+2)
B. Power clean + clean 4(77.5%x1+1)
**In Class
A. Handstand push-ups strict off elevation 5 x 5-8 reps (choose height based on strength)
B. 5 Rounds for time of:
– 15 or 25 ring dips (based on skill)
– 15 16/24kg Double KB Front squats
**Time cap 14 minutes
Level 2 – FITNESS
A. Power snatch + snatch 4(77.5%x1+2)
B. Power clean + clean 4(77.5%x1+1)
**In Class
A. Handstand push-ups (banded) 5 x 6-10
B. 5 Rounds for time of:
– 10 or 15 ring dips or parallel bar dips (based on skill)
– 15 12/16kg Double KB Front squats
**Time cap 14 minutes
Level 1- HEALTH
A. Handstand kick-ups and holds or wall walk-ins 5 x 20-30sec
B. 5 Rounds for time of:
– 10-15 Parallel bar dips (based on skill)
– 15 16/24kg Goblet squats
**Time cap 14 minutes
THURS January 08/15
COMP – Cycle 02
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 balance 3×3 – moderate
B. Front squat + jerk 4(70%x2+1)
**Adjust percentages if legs are a bit tired
C. Press 4×2 – heavy across
**In Class
A. Complete for time:
– Row 1000m then,
5 rounds for time of;
– 100 DU’s
– 16 pull-ups
– 16 65/95# Power snatches
– 16 clapping push-ups
– 16 65/95# OH walking lunges
Level 2 – FITNESS
A. Snatch balance 3×3 – moderate
B. Front squat + jerk 3(70%x2+1)
**Adjust percentages if legs are a bit tired
C. Press 3×2 – heavy across
**In Class
A. Complete for time:
– Row 1000m then,
5 rounds for time of;
– 100 DU’s
– 16 pull-ups
– 16 55/75# Power snatches
– 16 push-ups
– 16 55/75# OH walking lunges
Level 1- HEALTH
A. Complete for time:
– Row 1000m then,
5 rounds for time of;
– 100 DU’s or skip ropes
– 16 pull-ups
– 16 45/65# Power snatches
– 16 clapping push-ups
– 16 35/45# OH walking lunges or walking lunges
FRI January 09/15
COMP – Cycle 02
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 – choose tire to flip, move up or down based on skill (must be unbroken) – rest as needed
B. Medley (in teams of 4)
– 1 gym length heavy sled backward pull (walking due to load)
– Sandbag carry one gym length
– Farmers walk one gym length
**Rotate through partners and complete 6 rounds each – choose loads based on strength level. All loads need to be heavy, but manageable, breaks will be required in the medley, but not long.
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 – choose tire to flip, move up or down based on skill (must be unbroken) – rest as needed
B. Medley (in teams of 4)
– 1 gym length heavy sled backward pull (walking due to load)
– Sandbag carry one gym length
– Farmers walk one gym length
**Rotate through partners and complete 6 rounds each – choose loads based on strength level. All loads need to be heavy, but manageable, breaks will be required in the medley, but not long.
SAT January 10/15
COMP – Cycle 02
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. 3 position paused clean deadlift, muscle snatch from hips, power clean from hips, clean from hips (repeat muscle, power, and full from hang and low hang) – 1 rep of each with empty bar x 4-5 rounds (total 10 reps/set)
B. Hang power clean + low hang power clean + power clean + hang clean + low hang clean + clean 1+1+1+1+1+1 – work to heavy load in 20 minutes
C. Rope climbs practice – 10 minutes – learn a new skill or advance a current one.
SUN January 11/15
COMP – Cycle 03 – HELL Week #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 –
Level 3 – SPORT
A. Power snatch + hang snatch + OHS 4(75%x1+1+1)
B. Clean and jerk – build to 90% in singles
C. Front squats 4(85%x2)
**In class
A. AMRAP in 2 min
– 4 18/24” box jumps
– 4 Burpees
Rest 4 min
6 rounds for reps
Level 2 – FITNESS
A. Power snatch + hang snatch + OHS 3(75%x1+1+1)
B. Clean and jerk – build to 90% in singles
C. Front squats 3(85%x2)
**In class
A. AMRAP in 2 min
– 4 18/24” box jumps
– 4 Burpees
Rest 4 min
6 rounds for reps
Level 1- HEALTH
A. AMRAP in 2 min
– 4 18/24” box jumps
– 4 Burpees
Rest 4 min
6 rounds for reps
