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 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), 20 jumping jacks
WOD –
A. Close grip bench press 1×8, 2×6, 2×4 – building
B. AMRAP in 10 minutes
– 10 C2B pull-ups
– 10 DB push press (moderate load)
– 10 20/24” box jumps
– 30 DU’s or skip ropes
Record – bench loads, reps in b.
WOD Guidance
a. Build loads throughout on bench. Close grip is bi-acromial (index directly above point of shoulder while laying down)
b. Pace this one highly as it is an aerobic power test
TUES July 01/14
GYM CLOSED for CANADA DAY
WED July 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 –
A1. Complete;
– 10 Banded heavy Russian KBS
– 10 burpees
Rest 2.5 min then
A2. Complete;
– 6 deadlift
– 12-15 push-ups
Rest 2.5 min
Repeat for 4 rounds (total 8 rounds and 24 min)
Record – attendance
WOD Guidance
a. Band moderately and go fairly heavy in KBS. Deadlifts need to be scaled to a moderate load.
THURS July 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 –
REST DAY
A. Front squats 1×6, 2×5, 2×2 – building
B. Row Intervals (max effort)
1 min row – Every 3 min
5 Rounds
Record – squat loads, best and worst distance on rower
WOD Guidance
a. Build FS loads with technique and upper back being a main focal point.
FRI July 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 –
A. Pendlay rows 1×8, 2×6, 2×4
B. 6 min ARMAP of;
– 5 T2B
– 10 push-ups
– 15 squats
Rest 2 min x Repeat
Record – pendlay row load, reps in b.
WOD Guidance
a. build loads in all sets
b. fast and furious
SAT July 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 –
A. Complete;
– Thrusters 1×8, 2×6, 2×4
– 6-8 strict pull-ups
– 6-8 high box jumps
Every 4 min x 7 rounds
Record – thruster loads
WOD Guidance
a. Load thrusters to a heavy load and transition quickly through this HIIT wod.
SUN July 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 –
REST DAY
A. Deadlifts 1×8, 2×6, 2×4 – building
B. 5 rounds for time of;
– 2 deadlifts @ 10% below last load in a.
– 4 bar over burpees
Rest 2 min – Repeat
Record – deadlift loads, and best time for b.
WOD Guidance
a. build to a maximal 4 rep set.
b. Load the deadlift with 10% less than your best in a., but only do 2 reps with the load.
