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 23/15
OPEN week #5
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 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. Drop Snatch 3×4 – light/warm-up
B. Snatch 3(80-85-90%x1)
C. Snatch pulls + hang snatch pulls 4(105%x2+2)
**In class
A. Back squats 5(85%x3) across
B. Complete;
– 4-6 press
– 10-12 T2B
– 150m Row (max effort)
Every 5 min x 4 rounds
Level 2 – FITNESS
A. Drop Snatch 3×4 – light/warm-up
B. Snatch 3(80-85-90%x1)
C. Snatch pulls + hang snatch pulls 3(105%x2+2)
**In class
A. Back squats 5(85%x3) across
B. Complete;
– 4-6 press
– 10-12 T2B
– 150m Row (max effort)
Every 5 min x 4 rounds
Level 1 – HEALTH
A. Back squats 5×3 building
B. Complete;
– 4-6 press
– 10-12 T2B or hanging knee raises
– 150m Row (max effort)
Every 5 min x 4 rounds
TUES March 24/15
OPEN week #5
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 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 2+3 – FITNESS + SPORT
A. Clean and jerk 3(75%x3)
B. Clean pulls + low hang clean pull 3(95%x2+3)
**In Class
A. Deadlifts 5×2 – build to heavy
B. 4 rounds for time of;
– 35 KBS @ 16/24kg
– 30 push-ups
– 25 pull-ups
– 20 box jumps, 24/27”
– 15 HSPU’s
– 10 Bar MU’s
Time cap of 20 min.
Level 1 – HEALTH
A. Deadlifts 5×2 – build to heavy
B. 4 rounds for time of;
– 30 KBS @ 16/24kg
– 25 push-ups
– 20 pull-ups
– 15 box jumps, 24/27”
– 10 HSPU’s or DB push press
– 5 C2B pull-ups
Time cap of 20 min.
WED MArch 25/15
OPEN week #5
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 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 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
Level 1 – HEALTH
A. MU progressions – coaches will assist teaching the finer points of the MU – 20 min
B. Volume work – every 90sec
– 2-5 MU progression work or pull-ups
– 4-8 perfect push-ups
– 3-4 DB press
12 rounds total.
THURS March 26/15
OPEN week #5
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 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 2+3 – FITNESS + SPORT
A. Back squat – 4(90%x2)
B. Press + push press 4×2+3
**In Class
A. Speed deadlifts 6(65%x4)
**Adjust percentages for speed many will need to use 70% – reminder proficiency and speed are focus, not loading – should be “easy”
B. Complete;
– 50 DU’s
– 2 lengths – Light prowler push (possibly empty)
Rest as needed – 4-6 rounds based on time.
Level 1 – HEALTH
A. Speed deadlifts 6(65%x4)
**Adjust percentages for speed many will need to use 70% – reminder proficiency and speed are focus, not loading – should be “easy”
B. Complete;
– 50 DU’s
– 2 lengths – Light prowler push (possibly empty)
Rest as needed – 4-6 rounds based on time.
FRI March 27/15
OPEN week #5
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 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 –
WORKOUT 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Scaled
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.
SAT March 28/15
OPEN week #5
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 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 2+3 – FITNESS + SPORT
Rest Day
Level 1 – HEALTH
Strongman WOD
A. Tire flips 4×5-6 flips – rest as needed
B. Complete;
– One length keg carry (heavy)
– 20 sledgehammer swings one tire
5-6 rounds – rest as needed
SUN March 29/15
OPEN week #5
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 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 –
WORKOUT 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Scaled
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.
