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 May 05/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Deadlift – work to heavy 3 in 20min
B. “Regionals Ruckus”
-21-15-9-6-3 for time of;
-DB push press 30/45#
– Front squat 65/95#
– Bar over burpees
Record – deadlift load, time for b.
WOD Guidance
a. warm-up thoroughly and then build deadlift to a max triple
b. Use a moderate/heavy load for the DB push press and a light load for the front squats.
TUES May 06/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. TGU – work to max effort on each hand in 20 min using any implement you wish (DB, KB, BB).
B. Harness sled pulls 2 gym lengths @ 35/70# – every 90sec x 10 rounds
C. L-sit holds on parallettes 3-4 x 30sec each in differing levels of difficulty.
Record – TGU load
WOD Guidance
a+b+c. We did this workout a few weeks back – try to better your TGU numbers. TGU is up and down with the load and the sled sprints should be scaled to a light load.
WED May 07/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
REST DAY
A. Complete;
– 2 Press + 4 push press
– 10 T2B
– 15 D-ball slams
Every 4 min x 7 rounds
Record – attendance
WOD Guidance
a. Build press+ push press loads up to a heavy set and then use a heavy load for sets across in the workout. Follow the press to push press by unbroken t2b and 15 lightning fast d-ball slams.
THURS May 08/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. 3 Thrusters + 1 Jerk – every min on the min for 12 min @ heavy load
B. Complete;
– 20 45/55# thrusters
– 10 pull-ups
3 rounds for time.
Record – thruster loads in a and time in b.
WOD Guidance
a. Build in warm-up to a heavy thruster+ jerk (3+1) and then do every min on the min for 12 minutes. The load can not be crazy, but needs to be manageable for 12 sets. The limiter should be the thruster, if you fail a rep continue to finish the jerk after.
b. Light thrusters and small amount of pull-ups – fast fast fast.
FRI May 09/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Tire flips 4×5 – rest as needed
B. Complete for time with partner;
4 rounds /each of;
– 5 DB power snatches
– 8 one armed DB push press (left)
– 8 one armed DB push press (right)
– 4 gym length sprints
Rotate partners on each round
Record – time for b.
WOD Guidance
a. Tire flips!! – everyone loves tire flips, well I think everyone does, if not they should.
b. Choose a partner – choose a DB (moderate to heavy load) and complete the workout tagging each other off after each round is completed. Continue rotating through until 4 rounds are done each.
SAT May 10/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Back squats 4×3 @ a heavy load, across
B. Complete 2 rounds for time;
– 3 40/55# DB push press
– 9 40/55# DB hang cleans @ 30/45#
– 12 pull-ups
Rest 2 min
Repeat for 3 total rounds
Record – back squat loads, time for b.
WOD Guidance
a. Work to a heavy set of 3 back squats and then complete 4 sets at that load.
b. DB should be a heavy load throughout. You will complete 2 rounds of 3.9.12 and then rest 2 min – complete 3 total rounds of the workout.
SUN May 11/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Regionals modified Partner Event 7 (more to come next week)
– 500m row, 125 DU’s or skip rope
4 rounds for time.
Record – time to finish
WOD Guidance
a. Row and DU’s and lots of it. Choose a partner – one starts on the rower and the other on the rope. Each complete their work, whoever finishes first waits for their partner to finish before switching roles. This is done for 4 rounds – each row 4 times.
