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.
TEAM – note the rest day adjustments into the new phase of training. Still 30n 1off, but this monday is NOT a rest day for SPORT.
MON November/14
Prep – Cycle o1
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.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch balance 4×4 @ light loads
B. Power snatch 5(65%x4)
C. Clean and jerk 4(70%x2+2)
**In class
A. Clean deadlift 4(110%x5)
B. Complete:
– 4 presses
– 8 Bar MU’s
– 15 D-ball slams
Every 4 min x 6 rounds
Level 2 – FITNESS
A. Snatch balance 3×4 @ light loads
B. Power snatch 4(65%x4)
C. Clean and jerk 3(70%x2+2)
**In class
A. Clean deadlift 4(110%x5)
B. Complete:
– 4 presses
– 8 C2B pull-ups
– 15 D-ball slams
Every 4 min x 6 rounds
Level 1 – HEALTH
A. Clean deadlift 4(110%x5)
B. Complete:
– 4 presses
– 8 pull-ups
– 15 D-ball slams
Every 4 min x 6 rounds
TUES November 25/14
Prep – Cycle o1
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.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch emotm 13(65%x1)
B. Power clean and jerk emotm 10(65%x1)
**In Class
A. AMRAP in 4 min of;
– 10 burpees
– 2 legless rope climbs
– 10 KBS @ 16/24kg
Rest 4 min
AMRAP in 4 min of:
– 10 burpees
– 10 T2B
– 10 KBS @ 16/24kg
Rest 4 min
Repeat (total 28min)
Level 2 – FITNESS
A. Snatch emotm 13(65%x1)
**In Class
A. AMRAP in 4 min of;
– 10 burpees
– 2 rope climbs
– 10 KBS @ 16/24kg
Rest 4 min
AMRAP in 4 min of:
– 10 burpees
– 10 T2B
– 10 KBS @ 16/24kg
Rest 4 min
Repeat (total 28min)
Level 1 – HEALTH
A. AMRAP in 4 min of;
– 10 burpees
– 2 lying rope climbs
– 10 KBS @ 16/24kg
Rest 4 min
AMRAP in 4 min of:
– 10 burpees
– 10 T2B
– 10 KBS @ 16/24kg
Rest 4 min
Repeat (total 28min)
WED November 26/14
Prep – Cycle o1
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.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch balance + power snatch + snatch 55-60-65-70-75-80%x 1+1+1
B. Power clean + hang clean to thruster + push jerk + jerk 55-60-65%x1+1+1+1, 2(70%x1+1+1+1)
**In class
A. Complete:
– 5 Back squat
– 12 HSPU’s
– 75 DU’s
Every 4 min x 6 rounds
Level 2 – FITNESS
Rest day
Level 1 – HEALTH
A. Complete:
– 5 Back squat
– 12 DB push press
– 75 DU’s
Every 4 min x 6 rounds
THURS November 27/14
Prep – Cycle o1
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.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
Rest Day
Level 1+2 – Health + Fitness
A. Hang clean – work to heavy 4 in 15min
B. Gymn volume; Every 45 alternate movements @ 3-5 reps each
– Strict pull-ups
– Parallel bar dips
– Ab wheel roll-outs
– HS kick-up (10sec hold)+ roll-out
6 rounds
FRI November 28/14
Prep – Cycle o1
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.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch high pull + muscle snatch + BN SG press + BN SG push jerk 4(1+1+1+1) – build to moderate load
B. Snatch 5(70%x4)
C. Power clean + push jerk 4(65%x2+2)
D. Snatch pulls 4(100%x4)
**In class
A. Complete;
– 10 Banded Russian KBS @ 24/32kg (try 40kg)
– 15 DB push press
– 8 Toes through rings
Every 5 min x 6 rounds
Level 2 – FITNESS
A. Snatch high pull + muscle snatch + BN SG press + BN SG push jerk 4(1+1+1+1) – build to moderate load
B. Snatch 4(70%x4)
C. Power clean + push jerk 3(65%x2+2)
D. Snatch pulls 3(100%x4)
**In class
A. Complete;
– 10 Banded Russian KBS @ 16/24kg (try 40kg)
– 15 DB push press
– 8 Toes through rings
Every 5 min x 6 rounds
Level 1- HEALTH
A. Complete;
– 10 Banded Russian KBS @ 12/16kg (try 40kg)
– 15 DB push press
– 8 Toes through rings
Every 5 min x 6 rounds
SAT November 29/14
Prep – Cycle o1
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.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Power snatch every 30sec 15(60%x1)
B. Clean and jerk (full) emotm 11(65%x1)
**In class
A. Complete;
– 2 deadlift @ 225/335#
– 10 push-ups
– 8 lateral box jump overs 18/20”
Every 2 min x 9 rounds
B. It time permits
Hanging L-sits 3x time – rest as needed
**Not absolute failure each round, but very near. Pay attention to spinal position and lumbar loading.
Level 2- FITNESS
A. Clean and jerk (full) emotm 11(65%x1)
**In class
A. Complete;
– 2 deadlift @ 185/245#
– 10 push-ups
– 8 lateral box jump overs 18/20”
Every 2 min x 9 rounds
B. It time permits
Hanging L-sits 3x time – rest as needed
**Not absolute failure each round, but very near. Pay attention to spinal position and lumbar loading.
Level 1 – HEALTH
A. Complete;
– 2 deadlift @ 135/185#
– 10 push-ups
– 8 lateral box jump overs 18/20”
Every 2 min x 9 rounds
B. It time permits
Hanging L-sits 3x time – rest as needed
**Not absolute failure each round, but very near. Pay attention to spinal position and lumbar loading.
SUN November 30/14
Prep – Cycle o1
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.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch 4(70%x4), 60% t&g x reps
**In Class
A. 5 rounds for time of;
– 20 65/95# power cleans
– 10 65/95# push press
– Row 300m
– 5 Mu’s
Level 2 – FITNESS
A. Snatch 4(70%x4), 60% t&g x reps
**In Class
A. 5 rounds for time of;
– 20 65/95# power cleans
– 10 65/95# push press
– Row 300m
– 5 C2B pull-ups
Level 1- HEALTH
A. 5 rounds for time of;
– 20 65/95# power cleans
– 10 65/95# push press
– Row 300m
– 5 pull-ups
