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 July 08/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
A. Press 3×3, 2×2 – build across all sets
B. Complete;
– 5 strict pull-ups
– 10 clapping or strict push-ups
– 5 high box jumps
Every 2.5 minutes x 5 rounds
Record – press loads
TUES July 08/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
A. Back squats 3×3, 2×2 – build across all sets
B. AMRAP in 4 min
– 10 DB push press
– 10 DB top end burpees
– 10 one armed Russian KBS
– 10 one armed Russian KBS
Rest 1 min – repeat (start where you left off)
**Choose a moderate load DB that will allow for a better aerobic stimulus than strength stimulus
Record – back squat loads and reps in combined b.
CrossFit FITNESS – GYMNASTICS
– Classes are 10:00, 11:00am, 5:00, 6:00, 7:00pm – everyone is welcome to take part – to get started, just show up.
A. HS hold skills and explanation with demonstrations
B. HS walk-up on wall with holds and roll outs x 6-10
C. HS kick-ups to partner and practice holds for 20sec
**Coach explain our focus and direction of training for next 3-4 weeks (why so much HS holding)
D. Simple volume session – Every min on the min for 16 minutes.
– Pronated pull-ups
– Push-ups (vary positions)
**Yes this is the same as last week and for good reason. We are working on HS holds and working towards a good position to enter into walking. This will take time and focus, but given the proper progression we will all be HS walking geniuses in time.
WED July 09/14
WARM-UP -4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
A. Pull-ups 3×5, 2×3 –build across all sets
B. AMRAP “Cindy” in 5 minutes
– 5 pull-ups
– 10 push-ups
– 15 squats
Rest 1 minutes – repeat for total of 3 rounds (continue next rounds where you left off on first)
Record – pull-up band or load, rounds of Cindy combined
CrossFit FITNESS – WEIGHTLIFTING
– Classes are 10:00, 11:00am, 5:00, 6:00, 7:00pm – everyone is welcome to take part – to get started, just show up.
A. Press + push press + Jerk 5×3+3+3 – empty bar or light loads – 5 minutes of warm-up
B. High hang snatch pulls + high hang snatch + hang snatch 5 x 3+3+3 – empty bar or light loads – 5 minutes of warm-up
**A+B are all unbroken sets, try to move quickly and efficiently between reps, without stopping to “re-set”
C. Power clean + clean 3(1+2), 2(1+1) – work to heavy set
D. AMRAP in 5 min of;
– 3 Power clean @ moderate load
– 6 T2B
E. After class OPTIONAL – 10-20 min rest– Back squat 3×3, 2×2 (sets across on 3’s and 2’s)
THURS July 10/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
REST DAY
A. Hang cleans 3×3, 2×2 – build to heavy set
B. Complete;
– 25sec Heavy Russian KBS
– 25sec Double rope undulations
Every 4 minutes x 4 rounds
Record – hang clean loads
FRI July 11/14
WARM-UP -4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
A. Push press + jerk 3×2+1, 2×1+1 – build loads throughout
B. Gym length sprints 6 x 4 – every 2 min
C. Ab wheel roll-outs 3-5 x 10
Record – push press+jerk loads
SAT July 12/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
A. Deadlifts 3×3, 2×2 – build to heavy set
B. Complete;
– 4 deadlifts @ light load (50% of best 2)
– 6 bar over burpees
Every min on the min for 10 min
Record – deadlift loads
SUN July 13/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
REST DAY
A. Front squats 3×3, 2×2 – build throughout
B. AMRAP in 8 minutes of;
– 65/95# thrusters
– T2B
1.2.3.4.5.6….
Record – front squat loads, reps in b.
