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 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. Complete;
– 3 105/155# Push press
– 5 high box jumps
– 7 V-snaps
– 9 pull-ups
– 11 KBS @ 16/24kg
3 rounds – rest 2 min
Repeat 5 rounds (time cap 24 min)
Record – reps or time
WOD Guidance
a. load push press to a moderate/heavy load for 3. Be careful not to go to high on the box jumps as you have many of them.
TUES June 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 –
A. Complete;
– 4 Pendlay rows
– 10-15 push-ups
– Row 100m @ max effort
Every 3 min x 8 rounds
Record – pendlay row load
WOD Guidance
a. Load pendlay heavy for sets across in workouts.
WED June 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. Deadlifts – work to max effort in 25 minutes
B. In partners alternate – AMRAP in 10 min;
– 5 DB power snatches/hand
– 5 burpees
Record – deadlift load
WOD Guidance
a. work heavy to a max effort single in the deadlift
b. DB snatch should be a heavy set for your group.
THURS June 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. Press + jerk – work to max effort 1+2 in 15-20 min
B. Complete;
– 3-5 DB Push press @ heavy load
– 2 DB top end burpees
– 4 gym length sprints
Every 3 min x 4 rounds
Record – press + jerk load
WOD Guidance
a. work to max effort press and add a jerk to it.
FRI June 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 –
A. Back squat – max effort in 25 minutes
B. Complete;
– 9 65/95# thrusters
– 9 pull-ups
5 rounds for time
Record – BS load
WOD Guidance
a. Work to max effort back squat – spotters use but should not be needed.
b. Same reps as FRAN, but put together differently.
SAT June 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), 20 jumping jacks
WOD –
A. Bench press – work to max effort in 25 minutes
B. Harness sled sprints 2 gym lengths – Every 2min x 8 rounds
Record – bench loads
WOD Guidance
a. build to max effort with proper technique.
b. Harness sled sprints are typically loaded light enough to allow speed, but heavy enough to be taxing to the legs.
SUN June 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), 20 jumping jacks
WOD –
A. Thruster – work to max effort double (out of rack)
B. 5 rounds for time of;
– 15 25/35# DB hang cleans
– 15 pull-ups
– 10 DB top end burpees
– 10 push-ups
(time cap 15min)
Record – thruster load, time in b
