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 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), 20 jumping jacks
WOD – CROSSFIT COMMUNITY DAY
A. “All about the Benjamins”
– 20 C2B pull-ups
– 20 65/95# push press
– 20 65/95# OHS
– 20 20/24” box jumps
– 20 DU’s
3 rounds for time
Record – time
WOD Guidance
a. This is Coach Ben Mah’s wod – looks like fun.
TUES June 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), 20 jumping jacks
WOD –
A. Thrusters 1×8, 2×6, 2×4
B. AMRAP in 5 min minutes
– 12 DB hang cleans
– 12 push-ups
Rest 1 min – repeat
Record – thruster load, reps in b.
WOD Guidance
a. build loads throughout
b. DB load needs to be moderate not to heavy. Push-ups need to be scaled appropriately to ensure that you do not get stuck on them to soon.
WED June 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), 20 jumping jacks
WOD –
A. Complete;
– Deadlift 1×8, 2×6, 2×4
– 10 bar over burpees
Every 3.5 min x 5 rounds
B. Strict toes to bar 3×10-12 – rest as needed
Record – deadlift loads
WOD Guidance
a. note the reps on the deadlift change, so the loads will be increased throughout he HIIt interval.
b. Finish with a bit of tough core work
THURS June 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), 20 jumping jacks
WOD –
REST DAY
A. Press + push jerk 1×6+2, 2×4+2, 2×2+2
B. Complete for time;
– Pull-ups
– DB top end burpees
2-4-6-8-10-12 for time
Record – press loads, time for b.
WOD Guidance
a. Loads increase across all sets
b. Sets ascend in number up to 12 for time.
FRI June 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), 20 jumping jacks
WOD –
A. High hang power clean + high hang cleans 4+4, 2×3+3, 2×2+2
B. Complete for time;
– 30 30/50# DB snatches alternating
– 30 box jumps 18/24”
– 30 14/20# wall ball
Record – clean loads, and time for b.
WOD Guidance
a. Cleans are not int eh program too often unless in FITNESS, but here is a taste of a bit of oly work.
b. This will be a sprint for many.
SAT June 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), 20 jumping jacks
WOD –
A. AMRAP in 5 min
– 4 125/185# deadlifts
– 12 push-ups
Rest 1 min – Repeat, then complete;
B. AMRAP in 5 min
– 8 24/32kg Russian KBS
– 12 burpees
Rest 1 min – repeat
Record – total reps in part a and part b
WOD Guidance
a. Two rounds of the first AMRAP and then 2 rounds of the second AMRAP. More skilled and harder movement first, and broken down movements later.
SUN June 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), 20 jumping jacks
WOD –
REST DAY
A. Complete;
– Push press 1×8, 2×6 2×4
– 4-8 Strict pull-ups
– 12 D-ball slams 20/25#
Every 4 min x 7 rounds
Record – push press loads
