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 19/14
Gym Closed
TUES May 20/14
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 + push press + jerk 1+1+1 – work to max effort in 20min
B. Row intervals;
– 1min row max distance
– Rest 3 min
4 rounds
Record – loads in a. best and worst meters in row
WOD Guidance
a. press is the limiter and the jerk is for technique practice.
b. Simple but brutal …only if you give it your all. Max effort fly and die.
WED May 21/14
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. Complete;
40 KBS @ 16/24kg
30 Walking lunges (30l/30r)
20 Pull-ups
10 Thrusters @ 95/135#
5 box jumps @ 24/27#
Rest 2 min x 4 rounds
Record – best and worst time.
WOD Guidance
a. Try to choose a load that the KBS and the lunges are unbroken. The thrusters should be heavy, but not impossible.
THURS May 22/14
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. Complete in 60sec;
– 2-3 deadlifts
– 6 bar over burpees
– Double rope undulations for the remainder of 60sec
Every 4 min x 6 rounds
B. Strict T2B 3x reps – rest as needed
Record – deadlift loads
WOD Guidance
a. work deadlift loads to a heavy set and then complete all sets across at this load.
FRI May 23/14
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 –
“Filthy Fifty”
50 Box jump @ 20/24”
50 Jumping pull-ups
50 Kettlebell swings @ 12/16kg
50 walking lunges (25/25)
50 Knees to elbows
50 Empty bar push press 35/45#
50 Empty bar good mornings 35/45#
50 14/20# wall ball
50 Burpees
50 Double unders or skip rope
Record – time to finish (cap at 30min)
WOD Guidance
a. coaches will help with strategy.
SAT May 24/14
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 5.4.3.2.1.1.1
B. AMRAP in 4 min of;
– 10 35/45# DB snatches alternating
– 10 pull-ups
Rest 4 min, Then;
AMRAP in 4 min of;
– 6 tire flips
– 15 push-ups
Record – back squat loads
WOD Guidance
a. back squat max effort testing. 5.4.3.2 are all warm-up build sets of the 1’s. Do as many ones as needed to find max effort.
b. DB snatches are not heavy and the tire flips are not maximal either.
SUN May 25/14
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. Complete;
– 8 Hang DB clean to thrusters
– 4 gym length sprints
Every 4 min x 6 rounds
B. Parallette straddle or L-sit holds 4x30sec – rest as needed.
Record – best and worst time.
WOD Guidance
a. hang DB clean to thruster must be done in one motion. Gym sprints are maximal effort.
b. 30sec – try to accumulate as much work in 30sec as possible.
