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 30/15
Transition
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. Snatch complex:
– Snatch grip deadlift + high hang snatch pull + high hang snatch power snatch + high hang snatch 4×1+2+1+1 @ light loads as continued warm-up
B. Press + jerk 4×2+1 – build
**In Class
A. Deadlifts (speed) 12×2 – Every 30sec @ 50 to 55%
B. Snatch grip deadlifts 3×7 across @ A. loads (adjust if needed)
C. 70 burpee pull-ups for time
Level 1 – HEALTH
A. Deadlifts (speed) 12×2 – Every 30sec @ moderate load
B. Snatch grip deadlifts 3×7 across @ A. loads (adjust if needed)
**use plates or blocks if necessary
C. 70 burpee pull-ups for time or 70 burpee to plate or burpee jump to pull-up bar
**Scale to 50
TUES March 31/15
Transition
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
A. Power clean + push jerk 2+2 – build in 20minutes to heavy load
B. EMOM for 10min
– HSPU’s (choose an unbroken set of 6-8 reps/round)
EMOM for 10 min
– Perfect push-ups (choose an unbroken set of 8-10)
WED April 01/15
Transition
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 to thruster 5×10 – build lightly across sets to heavy load.
**This is a clean each rep to thruster.
**In Class
A. Complete in teams of 2;
– 1 legless rope climb
– 6 DB power snatch 55/70#
– 4 gym width sprints
ARMAP in 20 min
**After class
A1. GHD sit-ups 4×10
A2. GHD back extensions 4×10
Level 1 – HEALTH
A. Complete in teams of 2;
– 1 legless rope climb
– 6 DB power snatch 55/70#
– 4 gym width sprints
ARMAP in 20 min
THURS April 02/15
Transition
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. Press 15×2 – every min on the min @ heavy load (82.5-87.5%)
B. Front squat + jerk 4×6+1 – building loads
**In class
A. Complete;
– 4 Power snatch @ 67.5%
– Unbroken set of ring MU’s (4-8)
– 12 lateral burpee box jumps @ 18/24”
Every 5 min x 6 rounds
Level 2 – FITNESS
A. Press 12×2 – every min on the min @ heavy load (82.5-87.5%)
B. Front squat + jerk 4×6+1 – building loads
**In class
A. Complete;
– 4 Power snatch @ moderate load
– Unbroken set of ring MU’s (4-8) **Use progression is able or C2B pull-ups
– 12 lateral burpee box jumps @ 18/24”
Every 5 min x 6 rounds
Level 1 – HEALTH
A. Complete;
– 4 Power snatch @ moderate load or snatch grip deadlift
– Pull-ups or ring rows
– 10 lateral burpee box jumps @ 12/18”
Every 5 min x 6 rounds
FRI April 03/15
GYM CLOSED FOR GOOD FRIDAY
SAT April 04/15
Transition
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. Behind the neck snatch grip presses 3×8 @ light load
B. Deadlift 4×4 – across @ heavy load
**In Class
A. AMRAP in 6 min
– 3 125/185# Power cleans
– 6 HSPU’s
Rest 3 min
– Repeat
Rest 3 min
– Repeat
Level 1 – HEALTH
A. AMRAP in 6 min
– 3 95/135 or 75/115# Power cleans
– 6 DB push press @ heavy load
Rest 3 min
– Repeat
Rest 3 min
– Repeat
SUN April 05/15
Transition
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. BN snatch grip jerk 3 x 4 – light
B. Clean and jerk 5×2
**In class
A. Back squats 4×8
B. Complete;
– 250m row
– 10 C2B pull-ups
Every 4 min x 5 rounds
Level 1 – HEALTH
A. Back squats 4×8
B. Complete;
– 200m row
– 10 pull-ups
Every 4 min x 5 rounds
