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 12/14
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 5.4.3.2.1
B. “Takasaki”
Complete for time;
– 64 pull-ups
– 8 OHS @ 125/205#
Record – BS load and time in Takasaki
WOD Guidance
a. Warm-up back squats well and then build loads across for a set of 5, then 4, then 3,2,1. Work to max effort. The 54,3,2 should not be maximal, just the single.
b. This is termed “Takasaki” due to the performance that Tyson Takasaki gave at the CF rEGionals yesterday. What a performance. Tyson complete this in 1:48. See what you can do? Scale to a heavy set of front squats if OHS are out of the question. The time cap at Regionals was 6:00min – jump it up to 8:00min and feel free to choose this scaling; 49 pull-ups + 8 Front squat @ a heavy load
TUES May 13/14
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. Bench press 5.3.5.3.5.3
B. Complete in 45 sec;
– 8 heavy DB push press
– Double rope undulations for remainder of 45sec
Every 3 min x 5 rounds
Record – bench loads
WOD Guidance
a. Bench press in modified waves. complete a heavy set of 5, then move up 7.5-10% for a set of 3, then complete 5 again at a slightly higher load than the fist 5, the same with the 3 and then once more.
b. Choose your own load for Push press, but make it fairly heavy (should be near failure each round). Ropes – all out (20-30sec)
WED May 14/14
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. Deadlifts 5.4.3.2.1
B. CF regionals event 5 modified;
In partners complete AMRAP in 11 min of;
– 8 C2B pull-ups
– 4 gym width sprints
Record – deadlift load
WOD Guidance
a. warm-up properly and then continue to build loads in working sets to a max effort one.
b. Rotate through partners in 11 minutes – this will get very tiring very quickly.
THURS May 15/14
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. “Fight Gone Bad”
– 3 round for time of;
– wall ball 14/20#
– 55/75# Sumo deadlift high-pull
– 18/20” box jumps
– 55/75# Push-press
– Row for calories
– Rest
Each station is one minute in length and coaches will help with scaling and “gaming”
Record – total reps
WOD Guidance
FRI May 16/14
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 each arm in 20min.
B. “Up the Hills”
10min AMRAP of;
– T2B
– Burpees
2,2,4,4,6,6,8,8,10,10….
Record – TGU load and “Up the Hills” time
WOD Guidance
a. work to max effort lift on each arm – try to beat previous weeks.
b. This is the first of the “CrossFit Community Day” WODs. I told you these were coming and they are starting NOW. This is a day when all CrossFit programs (CROSSFIT, CrossFit FITNESS, and CrossFit SPORT) get together and share a workout – we have a huge community and it is going to be awesome to have everyone beside each other working out on one day. The workouts we will be doing every community day are Synergy Strength Bench mark workouts that have been developed by none other than those who help you everyday – the coaches. Each coach was given the opportunity to create their very own workout that Synergy Strength will be using as bench mark “test” workouts. you will re-do these workouts every 3-6 months to monitor your progress. They were developed by the coaches and made for you – now you know who to blame (their named after the coaches – this one is of course Sarah Hills’).
SAT May 17/14
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. Press 5.4.3.2.1, then 2×10-12
B. Partner work;
AMRAP in 4 min of;
– 6 35/45# DB cleans
– 2 gym length sprints
Rest 2 min x 3 rounds
Record – press load, reps in b.
WOD Guidance
a. Press – work to max effort and then complete two back off sets at a lighter load for reps between 10-12 (do not have to be maximal)
b. Rotate with your partner for 4 min and then rest together for 2 – start back at where you ended.
SUN May 18/14
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. For time (cap 21 minutes)
– 40cal row
– 40 box jump overs 18/24”
– 40 deadlifts @ 95/135#
– 40 wall balls @ 14/20#
– 40 parallel bar dips
– 40 wall balls @ 14/20#
– 40 deadlifts @ 95/135#
– 40 box jump overs 18/24
– 40cal row
Record – reps or time
WOD Guidance
a. This is a version of the Regionals individual workout done in Vancouver.
