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 21/14
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. Sumo deadlifts 5.4.3.2.1 – work to max effort
B. Complete;
– 4 tire flips
– 15 sledgehammers swings
Every 3 min x 4-6 rounds (based on time)
Record – deadlift loads
TUES July 22/14
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. Press + Push press + jerk 1+1+1 – work to max effort
B. AMRAP in 12 min of modified “sevens”
– 7 DB push press @ 35/50#
– 7 DB thrusters @ 35/50#
– 7 K2E
– 7 135/225# deadlifts
– 7 burpees
– 7 KBS @ 24/32kg
– 7 Ring rows
Rest 1 min
**Complete one full round and then rest 1 min before starting the next.
Record – press complex loads, and rounds + reps in b.
CrossFit FITNESS – GYMNASTICS
A. Skin the cats x 10 (in sets of 1-3. Slow and controlled.
B. Banded MU progressions – 20-30 reps with assistance
**Max bands allowed are greens (old purples) and no kipping this is a strict MU progression.
C. HS kick-ups to partner and practice holds for 20sec x 4-5
D. Volume session;
– Parallel bar dips
– Pull-ups (neutral, pronated, or supinated choice)
– HSPU’s or HS hold on wall
Every min on the min for 18 minutes
**All reps should be set between 3-5.
WED July 23/14
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. 4 min AMRAP of;
– 10 65/95# Thrusters
– 10 Pull-ups
Rest 4 min x 4 rounds
**Start all rounds where you left off on last.
Record – total rounds + reps in all 16 minutes.
CrossFit FITNESS – WEIGHTLIFTING
A. Behind the neck snatch grip press (BNSG) + BNSG push press, BNSG Jerk – with bar x 6 rounds – 5 min
B. Jerk off rack – 15 minutes to build to heavy single (load based on technique)
C. Complete;
– 4 Power snatch @ 60%
– 4 gym length sprints
Every 3 min x 3-6 rounds
D. After class OPTIONAL – 10-20 min rest– Back squat 5.4.3.5.3 (wave last two sets)
THURS July 24/14
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
A1. Banded Heavy Russian KBS 6 x 15 – Every 3 min
A2. Ab wheel roll-outs 6 x 10-12
B. Complete in 40sec;
– 4 stone lifts to chest (drop to matting) or heavy KB SDLHP
– Rope undulations with remainder of time
Every 4 min x 4 rounds
Record – attendance
FRI July 25/14
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 effort
B. Harness sled sprints 2 lengths @35/70# x 10-12 rounds – Every 90sec
Record – bench loads
SAT July 26/14
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 effort
B. Complete for time.
– 500m row
– 41 KBS @ 12/16kg
– 31 T2B
– 21 18/24 lateral box jump overs
– 11 DB push press @ heavy load
Record – back squat loads and time for b.
SUN July 27/14
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
A1. Pendlay rows 10.8.6.4.2
A2. Push-ups 5 x reps (minus 3-5 reps)
B. AMRAP in 5 min of;
– 55/75# thrusters
– Bar over burpees
1.2.3.4.5.6.7.8…..
Record – pendlay loads, reps in b.
