Archived LIVE Footage of 15.1 – Froning vs Fraser – watch it HERE
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 March 02/15
OPEN WEEK #2
WARM-UP –
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch balance + OHS 3×2+2 – light/warm-up
B. Snatch – 3(80%x2)
C. Snatch pulls + low hang snatch pulls 4(100%x2+2)
**In class
A. Press 5×5 across
B. Complete;
– 4-6 back squats
– 6-8 HSPU’s (choose difficult level)
– 4 gym width sprints
Every 4 min x 5 rounds
Level 2 – FITNESS
A. Snatch balance + OHS 3×2+2 – light/warm-up
B. Snatch – 3(80%x2)
C. Snatch pulls + low hang snatch pulls 3(100%x2+2)
**In class
A. Press 5×5 across
B. Complete;
– 4-6 back squats
– 6-8 HSPU’s (choose difficult level)
– 4 gym width sprints
Every 4 min x 5 rounds
Level 1 – HEALTH
A. Press 5×5 across
B. Complete;
– 4-6 back squats
– 6-8 Heavy DB push press
– 4 gym width sprints
TUES March 03/15
OPEN WEEK #2
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Clean and jerk 3(80%x2)
B. Clean pulls + hang clean pull 4(100%x2+2)
**In Class
A. Deadlifts 5×4 – build to heavy
B. Complete;
– 50 DU’s
– Loaded heavy prowler high bar push – one gym length
– 6-7 rounds base on time – every 4 min
Level 2 – FITNESS
A. Clean and jerk 3(80%x2)
B. Clean pulls + hang clean pull 3(100%x2+2)
**In Class
A. Deadlifts 5×4 – build to heavy
B. Complete;
– 50 DU’s or skip ropes
– Loaded heavy prowler high bar push – one gym length
– 6-7 rounds base on time – every 4 min
Level 1 – HEALTH
A. Deadlifts 5×4 – build to heavy
B. Complete;
– 50 DU’s or skip ropes
– Loaded heavy prowler high bar push – one gym length
– 6-7 rounds base on time – every 4 min
WED March 04/15
OPEN WEEK #2
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 2+3 – FITNESS + SPORT
Rest Day – Optional
A. Power snatch 5(65%x3)
B. Power clean + push jerk 6(65%x2) – every 20sec for 2 rounds – every 2.5 min.
**2 at zero, 2 at 20sec – every 2.5 min x 6 rounds
C. Row intervals
– 4 min on – 4 min off x 4 rounds @ moderate pace
Level 1 – HEALTH
A. HSPU work for 20min
** Reps every min if you have the skill. Learn to use bands, increase hold time, learn a rollout, etc. Coaches will work with you to expand your HS repertoire.
B. Every 30sec complete;
– 3 strict pull-ups
– HS kick-up hold for 5sec + rollout (if you can rollout)
– 4-6 perfect push-ups
5 rounds – rest 3 min – repeat
THURS March 05/15
OPEN WEEK #2
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Back squat – build to 85% in doubles
B. Press + push press 4×3+4
**In Class
A. Deadlift clusters 4(70%x1+1+1+1) – reps every 15 sec – every 4 min
B. Complete in partners;
– 10 24/27” box jumps
– 6 gym length sprints
– 10 burpees
AMRAP in 12 min (tag partner off every round)
Level 2 – FITNESS
A. Back squat – build to 85% in doubles
B. Press + push press 3×3+4
**In Class
A. Deadlift clusters 4(70%x1+1+1+1) – reps every 15 sec – every 4 min
B. Complete in partners;
– 10 24/27” box jumps
– 6 gym length sprints
– 10 burpees
AMRAP in 12 min (tag partner off every round)
Level 1 – HEALTH
A. Deadlift clusters 4(70%x1+1+1+1) – reps every 15 sec – every 4 min
B. Complete in partners;
– 10 24/27” box jumps
– 6 gym length sprints
– 10 burpees
AMRAP in 12 min (tag partner off every round)
FRI March 06/15
OPEN WEEK #2
WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
SAT March 07/15
OPEN WEEK #2
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 2+3 – FITNESS + SPORT
Rest Day
Level 1 – HEALTH
A. HSPU work for 20min
** Reps every min if you have the skill. Learn to use bands, increase hold time, learn a rollout, etc. Coaches will work with you to expand your HS repertoire.
B. Strongman WOD;
– One gym length heavy farmers walk
– One gym length backward heavy sled drag
5 rounds – rest as needed
C. Weighted planks 4x30sec – rest as needed
SUN March 08/15
OPEN WEEK #2
WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
