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 June 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), 20 jumping jacks
WOD –
A. Strict pull-ups (pronated) – work to max weighted double or lightest band
B. Complete for time;
– Row 1000m
Then 4 rounds of;
– 21 KBS @ 16/24kg
– 12 pull-ups
Record – pull-ups (lightest band/heaviest load), time for b.
WOD Guidance
a. Build across all sets to heaviest load for 2 reps or for lightest/smallest band for 2 reps.
b. Row once and then do 4 rounds of the KBS and pull-ups (grip will be an issue)
TUES June 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), 20 jumping jacks
WOD –
A. Complete;
– Press + push press 2+2
– 6 30/45# DB top end burpee
– 10 d-ball slams (20/25#)
Every 4 min x 7 rounds
Record – press load
WOD Guidance
a. build up load in warm-up for presses and then perform sets across in the workout.
WED June 04/14
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 –
“The DS”
– 500m row
– 10 burpee box jump overs
– 20 T2B
– 30 S2O @ 95/135#
– 40 KBS @ 16/24kg
– 50 DU’s
For Time
Record – time to complete
WOD Guidance
a. This is the brain child of Davis Spurr – “The DS” looks like a version of the Petranek fitness test, but with a few modifications. Looking forward to this one.
THURS June 05/14
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 – work to max effort double
B. AMRAP in 12 min of;
– Thrusters @ 65/95#
– Burpees
1.2.3.4.5.6.7.8….
Record – FS loads, reps in b.
WOD Guidance
a. Work to a maximal effort front squat, reminder that this lift is postural (more so than others), so form matters highly.
b. Light/moderate load thrusters coupled with the dreaded burpee. Start at one of each, then two, then three, and just keep goign in this fashion.
FRI June 06/14
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. Complete;
– 2 bench press – build
– 5 strict pull-ups
– 4 gym width sprints
Every 3 min x 8 rounds
Record – bench loads
WOD Guidance
a. Build bench press in the warm-up and continue to build it in the workout until reaching a maximal set.
SAT June 07/14
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. Thrusters 20×2 – every min on the min @ heavy load
B. For time;
– 30 Wall ball 14/20#
– 30 T2B
Record – Thrusters load, time to complete b.
WOD Guidance
a. 20 total sets of 2 thrusters every min on the min. Warm-up to a moderate/heavy load an then complete all sets at that load.
b. two movements – quick and simple.
SUN June 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. Deadlift – work to max effort double in 25 minutes
B. AMRAP in 8 min of;
– 15 push-ups
– 10 18/24” box jumps
Record – deadlift loads, reps in b.
WOD Guidance
a. work to a max set of 2 deadlifts
b. keep push-ups form legit – it it the limiter here.
