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 26/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
A. Complete in 90sec;
– 3 deadlift @ heavy load
– 15-20 push-ups
– Row remainder of 90sec
Every 6 min x 5 rounds
Record – deadlift loads
WOD Guidance
a. warm-up deadlifts to heavy load that will be used for sets across in workout. Push-ups are up to 20reps, but as the workout goes on reps will drop significantly. Transition to rower very quickly and hammer it.
TUES May 27/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
A. Press + jerk 3+1 – work to max effort set in 20 minutes
B. Complete 5 rounds for time;
– 10 30/45# DB push press
– 10 30/45# DB walking lunges (5l/5r)
– 10 t2B
Record – load for press, time for b.
WOD Guidance
a. build up across sets to maximal set of 3+1 (3 press + 1 jerk)
b. Use a moderate load for Db push press (should be able to do first few unbroken), same load for lunges (this will be tough), and T2B, be sure to scale and maintain scaling.
WED May 28/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
A. Front squats 6×3 – work to heavy set
B. AMRAP in 10minutes of;
– 65/95# Thrusters
– Pull-ups
1.2.3.4.5.6….
Record – front squat loads, reps in b.
WOD Guidance
a. Build up across sets to a heavy set of 3 with posture in mind. Feel free to use scaled rack positions (frankenstein or arms crossed)
b. Fran load for thrusters.
THURS May 29/14
WARM-UP -4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
A. Bench press – work to heavy set of three in 20min
B. AMRAP in 7 min
– 5 KTE
– 10 push-ups
– 15 air squats
Rest 1 min – repeat
Record – bench press loads
WOD Guidance
a. Build bench loads across.
b. KTE are not used often but give it a shot. Push-ups need to be scaled correctly (no cheated reps – failure is inevitable).
FRI May 30/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
A. Complete;
– 4-5 Back squats
– 8-12 ring rows
– 5 high box jumps
Every 4 min x 7 rounds
Record – back squat loads
WOD Guidance
a. warm-up back squats and then use load for sets across in wod. Ring rows – no kipping.
SAT May 31/14
WARM-UP -4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
A. Sumo deadlift – work to heavy triple in 25 min
B. Complete;
– 3-5 strict pull-ups
– 20 KBS
Every 2min x 5 rounds
Record – Sumo deadlift loads
WOD Guidance
a. work to a heavy set of three in time given.
b. band strict pull-ups if necessary, and use KBS that allows for unbroken sets each round.
SUN June 01/14
WARM-UP – 4 gym length jogs, 1/2 gym length butt kickers, 1/2 gym length high knees, 1/2 gym length walking lunge with rotation (towards lead leg), 1/2 gym length side shuffle to side lunge (shuffle to splits and side lunge laterally in both directions, side shuffle – repeat), 10 air squats, 1/2 gym length toy soldiers, 10 air squats, 1/2 gym length cradle walks, 10 jumping squats, 10 inch worms, 20 pogo jumps (small hops on spot), 20 jumping jacks
WOD –
A. Push press + jerk 3+1 – work to max effort in 20 minutes
B. In partners – AMRAP in 8 min
– 6 DB power snatches
– 2 gym length sprints
Record – push press + jerk load, rounds in b
WOD Guidance
a. build to heavy set of press (limiter) and add a jerk to the end of each set.
b. DB load needs to be chosen by partners and should be manageable for unbroken sets.
