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.
Reminder BCBD registration is on Tuesday
MON July 14/14
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), 1-2 coaches choice based on workout.
WOD –
CROSSFIT COMMUNITY DAY
“Units Chipper”
Complete for time;
– 60 25/45# OH plate walking lunges
– 50 KBS @ 16/24kg
– 40 burpees
– 30 ring dips of parallel bar dips or push-ups
– 20 T2B
– 10 Goblet squats @ 16/24kg
Record – time to finish
TUES July 15/14
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), 1-2 coaches choice based on workout.
WOD –
A. Bench press 5.4.3.2.1 – work to max
B. Complete for time;
– Pull-ups
– Burpees
1.2.3.4.5.6.7.8.9.10
Record – bench load, and time for b.
**CrossFit FITNESS – Gymnastics Class
A. HS walk-up on wall with holds and roll outs x 6-10
B. 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)
C. Banded MU progressions – give it a try
**max bands allowed to be used are greens (old purples) and no kipping this is a strict MU progression.
D. Simple volume session – Every min on the min for 10 minutes.
– Pronated pull-ups
– Push-ups (vary positions)
WED July 16/14
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), 1-2 coaches choice based on workout.
WOD –
A. Back squats 5.4.3.2.1 – work to max
B. Complete;
– 8 thrusters @ heavy load
– 6 lateral bar over burpees
Every 2.5 min x 6 rounds
Record – back squat loads
**CrossFit FITNESS – Gymnastics Class
A. 20 light weight jerks for form and position (less than 50%) all in singles (from floor, so you will have to clean) – 5 min
B. Snatch high pulls from high hang continuous + snatch (hold bottom for 3 sec) 5 x 5+1 – light loads
C. High hang snatch, hang snatch, below the knee snatch, snatch – build to heavy set.
D. 14 rounds for time of;
– 2 moderate load power snatch (no press-outs)
– 2 bar over burpees
E. After class OPTIONAL – 10-20 min rest– Back squat 5.4.3.5.3 (wave last two sets)
THURS July 17/14
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), 1-2 coaches choice based on workout.
WOD –
REST DAY
A. Press + jerk 5.4.3.2.1 (add a jerk at the end of all presses) – work to max press
B. ”NPFL Race” – gym length set-up
– 40 skip rope or DU’s
– 40 12/16kg KBS
– 30 sit-ups
– 30 DB push press @ 30/45#
– 20 V- snaps
– 20 push-ups
– 10 box jumps 24/30”
-10 DB cleans @ 40/55#
Time cap – 12 min
Record – press/jerk loads, time for b.
FRI July 18/14
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), 1-2 coaches choice based on workout.
WOD –
A. Pull-ups 5.4.3.2.1 – max weighted pull-up or lightest band
B. Hero – “DG”
AMRAP in 10 minutes of;
– 8 T2B
– 8 20/35# DB thruster
– 12 25/35# plate walking lunges (6/6)
**Scale rounds to 8 or 6 if necessary (time cap of 18min)
Record – max pull-up and time for b.
SAT July 19/14
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), 1-2 coaches choice based on workout.
WOD –
A. Deadlifts 5.4.3.2.1 – work to max effort
B. Complete;
– 12 Banded heavy Russian KBS
– 12 push-ups
Every 2.5 minutes x 5 rounds
Record – deadlift loads
SUN July 20/14
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), 1-2 coaches choice based on workout.
WOD –
REST DAY
A. Front squats 5.4.3.2.1 – work to max
B. Harness sled sprints 10×2 gym lengths – Every 2 min
Record – front squat loads
