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 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), 20 jumping jacks
WOD –
A. Complete;
– Deadlift 1×8, 2×6, 2×4
– 8-12 clapping push-ups
– 6 box jumps @ 20/24”
Every 4 min x 5 rounds
Record – deadlift loads
WOD Guidance
a. deadlift – build loads through out all sets and throughout the HIIT interval. Clapping push-ups can be scaled to push-ups, not clapping on scaled variations as this is a top progressions, regressions typically do not maintain the dynamic portion of the movement.
TUES June 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), 20 jumping jacks
WOD –
A. Press + Jerk 1×7+1, 2×5+1, 1×3+1
B. Complete for time;
– Row 750m
– 31 KBS 16/24kg
– 62 walking lunges
– 124 DU’s or skip rope
Record – press/jerk loads, time on b.
WOD Guidance
a. work to heavy set of presses with one jerk added to them (common theme goign forward)
b. One trip through for time.
WED June 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), 20 jumping jacks
WOD –
A. Pull-ups pronated strict 1×8, 2×6, 2×4
B. Complete;
– 4 Pendlay rows
– DB press + push press 6+6
Every 3 min x 6 rounds
Record – pull-up loads used or band selection
WOD Guidance
a. build loads in pull-up or drop bands for a heavy set. If you are between bands and 4 reps is too tough to get good form, adjust reps up to 12,8,6 if necessary.
b. Pendlay rows need to be heavy, but maintain back position and finish pull with head up (neutral) and upper back set (no dumping)
THURS June 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), 20 jumping jacks
REST DAY
WOD –
A. Banded heavy (russian) KBS 7×12 – Every 2.5 minutes
B. Complete;
– 45/75# thrusters
– T2B
4-8-12-16 for time
Record – KB load and time on b.
WOD Guidance
a. KB swings with band. Tie band to KB and than stand on it (small to medium band) – makes for a heck of a posterior chain workout and a strong core stimulus as well.
b. light thrusters and T2B – core will be smashed tomorrow ….hopefully.
FRI June 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), 20 jumping jacks
WOD –
A. Press + push press + jerk 1×6+1+1, 2×4+1+1, 2×2+1+1
B. Complete;
– 12 wall ball 14/20#
– 24 sit-ups abmat
– 12 box jumps 18/24”
– 24 DB push press (light)
3 rounds for time
Record – press complex loads – time in b.
WOD Guidance
a. press + one push press and one jerk each round.
b. 12/24
SAT June 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), 20 jumping jacks
WOD –
A. Back squats 1×8, 2×6, 2×4
B. Every min on the min for 14 minutes
– 5 pull-ups
– 4 alt DB snatches (2l/2r)
– 2 Lateral burpee box jumps 20/24”
– adjust reps to be near 30sec work each round
Record – back squat top load
WOD Guidance
a. Build loads throughout.
b. Every min on the min (needs to be around 20-30sec or work on first round).
SUN June 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), 20 jumping jacks
WOD –
A. Complete;
– Bench press 1×8, 2×6, 2×4
– 8-12 ring rows
– 15 sledge hammer swings
Every 4 min x 7 rounds
Record – top bench load
WOD Guidance
a. use an overhand sledge swing if possible. Loads on bench are increasing throughout (every round) – light jumps on 6’s and 4’s and larger jumps between 6’s and 4’s.
