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 16/15
OPEN week #4
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)
**Advanced warm-up option – ROUND 1 = above warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 3 – SPORT
A. Snatch balance + OHS 3×2+2 – light/warm-up
B. Snatch – 2(80%x2), 2(85%x1)
C. Snatch pulls + low hang snatch pulls 4(100%x2+3)
D. Press 5×5 building
**In class
A. Complete;
– 4-6 Back squats or 8-10 KB Goblet squats for BFD
– 10-15 HSPU’s (choose difficult level to fit rep scheme) or DB push press for BFD
– 6 gym width sprints
Every 5 min x 5 rounds
Level 2 – FITNESS
A. Snatch balance + OHS 3×2+2 – light/warm-up
B. Snatch – 2(80%x2), 2(85%x1)
C. Snatch pulls + low hang snatch pulls 3(100%x2+3)
D. Press 5×5 building
**In class
A. Complete;
– 4-6 Back squats or 8-10 KB Goblet squats for BFD
– 10-15 HSPU’s (choose difficult level to fit rep scheme) or DB push press for BFD
– 6 gym width sprints
Every 5 min x 5 rounds
Level 1 – HEALTH
A. Complete;
– 4-6 Back squats or 8-10 KB Goblet squats for BFD
– 10-15 HSPU’s (choose difficult level to fit rep scheme) or DB push press for BFD
– 6 gym width sprints
Every 5 min x 5 rounds
TUES March 17/15
OPEN week #4
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 2(80%x2), 2(85%x1)
B. Clean pulls + hang clean pull 4(100%x2+3)
**In Class
A. Deadlifts 5×3 – build to heavy
B. Complete;
– 50 DU’s
– 2 lengths – Light prowler push (possibly empty)
Every 4 min x 5-7 rounds
**Loving the Tuesday Prowlers – torture.
Level 2 – FITNESS
A. Clean and jerk 2(80%x2), 2(85%x1)
B. Clean pulls + hang clean pull 3(100%x2+3)
**In Class
A. Deadlifts 5×3 – build to heavy
B. Complete;
– 50 DU’s
– 2 lengths – Light prowler push (possibly empty)
Every 4 min x 5-7 rounds
**Loving the Tuesday Prowlers – torture.
Level 1 – HEALTH
A. Deadlifts 5×3 – build to heavy
B. Complete;
– 50 DU’s
– 2 lengths – Light prowler push (possibly empty)
Every 4 min x 5-7 rounds
**Loving the Tuesday Prowlers – torture.
WED March 18/15
OPEN week #4
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 6(70%x3)
B. Clean to thruster 10(50 to 55%x2) – Every 30sec – rest as needed – repeat.
**Adjust percentage as needed – based on C&J
C. Row intervals @ moderate intensity 4min on 4 min off
**Feel free to jump into HSPU work with class as well.
Level 1 – HEALTH
A. HSPU progressions – 20min
**Coaches will go over progressions and ensure that everyone is working towards bettering their position sin some way.
B. Complete every min on the min for 20 min.
– 3-4 HSPU’s at your progression
– 2 thrusters @ moderate load
THURS March 19/15
OPEN week #4
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
A. Back squat – 4(85%x3)
B. Press + push press 4×3+3
**In Class
A. Speed deadlifts 6(60%x4)
**Adjust percentages for speed many will need to use 65 to 70% – reminder proficiency and speed are focus, not loading – should be “easy”
B. Complete;
– 3 min box jumps
– 3 min pull-ups
– 3 min DU’s
– 3 min rest
– 2 min box jumps
– 2 min pull-ups
– 2 min DU’s
– 2 min rest
– 1 min box jumps
– 1 min pull-ups
– 1 min DU’s
Level 1 – HEALTH
A. Speed deadlifts 6(60%x4)
**Adjust percentages for speed many will need to use 65 to 70% – reminder proficiency and speed are focus, not loading – should be “easy”
B. Complete;
– 3 min box jumps
– 3 min pull-ups
– 3 min DU’s
– 3 min rest
– 2 min box jumps
– 2 min pull-ups
– 2 min DU’s
– 2 min rest
– 1 min box jumps
– 1 min pull-ups
– 1 min DU’s
FRI March 20/15
OPEN week #4
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 –
Open WOD 15.4 – view it HERE
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Scaled
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
SAT March 21/15
OPEN week #4
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. Yoke walks gym width – work to heavy load in 20-25 minutes
**If it is your first few times doing yoke walks – please do not max out as it is not a good idea J
B. Complete;
– One length heavy farmers walks
– One length heavy backward sled drags
Rest as needed – complete until end of class time
SUN March 22/15
OPEN week #4
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 –
Open WOD 15.4 – view it HERE
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Scaled
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
