This is “hell week” – the last week of your intensity phase. Get through this and you have a n easy next week followed by a testing int eh week after.
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 November 03/14
WARM-UP –
Banded complex (1/2 class does this) – standing rows, bent over lat pull-backs, standing face-pulls, standing pec fly x 15 reps each, lying rotational stretch with bent knees (5sec hold)
Lower body mobility (1.2 class does this) – on the spot spidermans x 10/side, squat to stands x 10, hip hinges (feet under hips – wide splits x 5 reps at each position)
**hip hinges – move feet wider (starting under hips) 4-5 inches at a time until at a wide split position. Do 5 hip hinges at each 4-5 inch position.
WOD –
Level 2+3 – FITNESS + SPORT
A. Work to max effort snatch – 2(50%x2), 60%x2, 70-75-80-85-90-95-100+%x1
**In Class
A. Press + push press 4×1+3
B. AMRAP in 8 min of;
– 8 Body weight deadlifts
– 8 T2B
Rest 4 min – Repeat
Level 1 – HEALTH
A. Press + push press 4×1+3
B. AMRAP in 8 min of;
– 8 Body weight deadlifts or 95/135# or 135/185#
– 8 T2B or hanging knee raises or v-snaps
Rest 4 min – Repeat
TUES November 04/14
WARM-UP
Banded complex (1/2 class does this) – standing rows, bent over lat pull-backs, standing face-pulls, standing pec fly x 15 reps each, lying rotational stretch with bent knees (5sec hold)
Lower body mobility (1.2 class does this) – on the spot spidermans x 10/side, squat to stands x 10, hip hinges (feet under hips – wide splits x 5 reps at each position)
**hip hinges – move feet wider (starting under hips) 4-5 inches at a time until at a wide split position. Do 5 hip hinges at each 4-5 inch position.
WOD –
Level 2+3 – FITNESS + SPORT
A. “Klokov’s”
– Every 30sec complete 1 clean thruster @ 45% (c&j) x 10 min (if your clean and jerk is a bit light, then feel free to move % up to as high as 55%.
**In Class
A. AMRAP in 11min of;
– Row 1000m (row once)
– 5 C2B pull-ups
– 10 HSPU’s
– 12 pistols (alternating)
Rest 1 min
AMRAP in 11min of;
– 1000m row (done once)
– 5 pull-ups
– 10 push-ups
– 15 air squats
Rest 1 min
AMRAP in 11 min of;
– Row 1000m (done once)
– 100Du’s
– 40 sit-ups
Level 1 – HEALTH
A. AMRAP in 11min of;
– Row 750m (row once)
– 5 pull-ups
– 10 DB push press @ moderate load
– 12 pistol variations (alternating)
Rest 1 min
AMRAP in 11min of;
– 750m row (done once)
– 5 pull-ups
– 10 push-ups
– 15 air squats
Rest 1 min
AMRAP in 11 min of;
– Row 750m (done once)
– 100Du’s or skip rope
– 30 sit-ups
WED November 05/14
WARM-UP
Banded complex (1/2 class does this) – standing rows, bent over lat pull-backs, standing face-pulls, standing pec fly x 15 reps each, lying rotational stretch with bent knees (5sec hold)
Lower body mobility (1.2 class does this) – on the spot spidermans x 10/side, squat to stands x 10, hip hinges (feet under hips – wide splits x 5 reps at each position)
**hip hinges – move feet wider (starting under hips) 4-5 inches at a time until at a wide split position. Do 5 hip hinges at each 4-5 inch position.
WOD –
Level 3 – SPORT
A. Front squats 8(50%x1) – every min on the min
**In class
A. Deadlifts 6(120%x1) – every 30sec – rest 3 min – repeat
B. 5 rounds for time
– 15 bench press @ 95/135#
– 1 rope climb to rafters
– 30 KBS @ 16/24kg
Level 2 – FITNESS
A. Rest Day
Level 1 – HEALTH
A. Deadlifts 6×1 @ heavy load – every 30sec – rest 3 min – repeat
B. 5 rounds for time
– 15 bench press @ 65/95#
– 1 rope climb from lying
– 30 KBS @ 12/16kg
THURS November 06/14
WARM-UP
Banded complex (1/2 class does this) – standing rows, bent over lat pull-backs, standing face-pulls, standing pec fly x 15 reps each, lying rotational stretch with bent knees (5sec hold)
Lower body mobility (1.2 class does this) – on the spot spidermans x 10/side, squat to stands x 10, hip hinges (feet under hips – wide splits x 5 reps at each position)
**hip hinges – move feet wider (starting under hips) 4-5 inches at a time until at a wide split position. Do 5 hip hinges at each 4-5 inch position.
WOD –
Level 3 – SPORT
A. Rest Day (much needed)
Level 1+2 – HEALTH + FITNESS
A. Hang snatch pulls 4×5 @ moderate loads
B. Hang snatch pull+ hang power snatch + hang snatch – work to heavy load in 15 min
C. Ab wheel roll-outs 3 x 10-15 – every 1.5-2 min (short breaks)
D. Front planks (tight lats, gluts, and quads from elbows) 3x 60sec max – Every 3 min
E. Hanging strict T2B (if time allows) 3 x reps with controlled tempo
FRI November 07/14
WARM-UP
Banded complex (1/2 class does this) – standing rows, bent over lat pull-backs, standing face-pulls, standing pec fly x 15 reps each, lying rotational stretch with bent knees (5sec hold)
Lower body mobility (1.2 class does this) – on the spot spidermans x 10/side, squat to stands x 10, hip hinges (feet under hips – wide splits x 5 reps at each position)
**hip hinges – move feet wider (starting under hips) 4-5 inches at a time until at a wide split position. Do 5 hip hinges at each 4-5 inch position.
WOD –
Level 3 – SPORT
A. Snatch pull+ Power snatch + snatch 5(70%x1+1+1)
B. Clean pull+ power clean + clean 4(70%x1+1+1)
**In Class
A. Rowing intervals
– 1 min for effort distance (max effort) – Every 4 min x 10 rounds
Level 2 – FITNESS
A. Snatch pull+ Power snatch + snatch 4(70%x1+1+1)
B. Clean pull+ power clean + clean 3(70%x1+1+1)
**In Class
A. Rowing intervals
– 1 min for effort distance (max effort) – Every 4 min x 10 rounds
Level 1 – HEALTH
A. Rowing intervals
– 1 min for effort distance (max effort) – Every 4 min x 10 rounds
**Boring but devastating if done correctly.
SAT November 08/14
WARM-UP
Banded complex (1/2 class does this) – standing rows, bent over lat pull-backs, standing face-pulls, standing pec fly x 15 reps each, lying rotational stretch with bent knees (5sec hold)
Lower body mobility (1.2 class does this) – on the spot spidermans x 10/side, squat to stands x 10, hip hinges (feet under hips – wide splits x 5 reps at each position)
**hip hinges – move feet wider (starting under hips) 4-5 inches at a time until at a wide split position. Do 5 hip hinges at each 4-5 inch position.
WOD –
Level 2+3 – FITNESS + SPORT
A. Back squats 5(75%x3)
**In Class
A. 5 round Fight gone bad
– 1min wallball
– 1 min SDLHP 55/75#
– 1 min box jumps 18/20”
– 1 min Push press 55/75#4
– 1 min row for calories
– 1 min rest
Level 1 – HEALTH
A. 5 round Fight gone bad
– 1min wallball
– 1 min SDLHP 55/75#
– 1 min box jumps 18/20”
– 1 min Push press 55/75#4
– 1 min row for calories
– 1 min rest
**Option for 3 rounds if necessary
SUN November 09/14
WARM-UP
Banded complex (1/2 class does this) – standing rows, bent over lat pull-backs, standing face-pulls, standing pec fly x 15 reps each, lying rotational stretch with bent knees (5sec hold)
Lower body mobility (1.2 class does this) – on the spot spidermans x 10/side, squat to stands x 10, hip hinges (feet under hips – wide splits x 5 reps at each position)
**hip hinges – move feet wider (starting under hips) 4-5 inches at a time until at a wide split position. Do 5 hip hinges at each 4-5 inch position.
WOD –
Level 3 – SPORT
A. Rest Day (much needed) – off cycle, but rest anyhow.
Level 2 – FITNESS
A. Rest Day
Level 1 – HEALTH
A. Back squats 5×2 – work to heavy load
B. AMRAP in 1 min
– 4 burpee box jumps 18/24”
– 4 pull-ups
Every 4 min x 4 rounds
