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 28/14
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 –
A1. Back squats 8,6,4,6,8
A2. Pull-ups 5×4-6
B. “Fran”
Record – back squat loads, and fran time
TUES July 29/14
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 –
A1. Deadlifts 8,6,4,6,8 – Every 3.5 min
A2. DB press 5×6-8
B. Complete for time;
– Row 1250m
– 60 16/24kg KBS
– 30 pull-ups
Record – deadlift loads, time for b.
CROSSFIT – GYMNASTICS
A. Parallette jump throughs 4×5-6 – with perfect technique
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. Parallette tucked holds or L-sit holds 5x30sec holds with variations
D. Strict + kipping volume session;
– Pull-ups +2-5 kipping
– Parallel bar dips + 2-5 kipping
Every 90sec alternating for 6 rounds
**Keep strict to 3-5 and then add 2-5 kipping reps each round as extended sets.
WED July 30/14
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 –
A1. Bench press 8,6,4,6,8
Every 3.5min
A2. Banded Russian KBS 5×12
B. Harness sled sprints @ 35/70# (adjust accordingly) 10×2 gym lengths – Every 120sec
Record – bench press loads
CROSSFIT WEIGHTLIFTING –
A. Snatch complex with light load (less than 40%) – warm-up loads.
– Snatch DL to knee + below the knee power snatch + below the knee snatch 4×3+2+1
B. Power clean + clean ladder 1+1 – Every min on the min, add 5% load to bar. Start near 50% of best power clean and then go until you can no longer build loads. If you miss you may have two attempts at missed load. Shooting for 10+ sets.
C. Jerk ladder – same as above. Double jerks until 70% then only singles.
D. After class OPTIONAL – 10-20 min rest– Back squat 8,6,4,6,8
THURS July 31/14
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. Complete;
– 8 thrusters @ heavy load
– 12 T2B
– Row 150m (max effort)
Every 5 min x 5 rounds
Record – thruster loads
FRI August 01/14
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. AMRAP in 8min
– 10 pull-ups
– 10 65/95# push press
– 10 18/24” box jumps
Rest 4 min x 3 rounds
Record – rounds + reps in each 8min block
SAT August 02/14
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. Tire Flips 5×6-8
B. Complete for time;
– Row 500m
– 20 wallball @ 14/20#
– 20 push-ups
– 30 KBS @ 12/16kg
– 30 d-ball slmas @ 15/25#
Record – time in b.
SUN August 03/14
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. Complete in 60 sec
– Push press + jerk 4+1
– 12 alternating OH plate walking lunges @ 25/45#
– Double rope undulations for remainder of 60sec
Every 4 min x 7 rounds
Record – load on push press + jerk
