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 10/14
WARM-UP –
20-30 of or 20sec (coaches choice) – wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, toe grabs with single leg RDL, 5 spidermans/side, inchworm + push-up x5, gym length sprints @ 50-60-70-80-90.
WOD –
Level 3 – SPORT
A. Complete in 60sec
– 3-4 deadlifts @ 120% (c&j)
– 8-12 clapping push-ups
– Rope undulations for remainder of 60sec
Every 4 min x 6 rounds
Level 2 – FITNESS
A. Complete in 60sec
– 3-4 deadlifts @ 120% (c&j)
– 8-12 clapping push-ups or push-ups
– Rope undulations for remainder of 60sec
Every 4 min x 6 rounds
Level 1 – HEALTH
A. Complete in 60sec
– 3-4 deadlifts @ moderate/heavy load
– 8-12 push-ups
– Rope undulations for remainder of 60sec
Every 4 min x 6 rounds
TUES November 11/14
Gym closed for Remembrance Day
WED November 12/14
WARM-UP
20-30 of or 20sec (coaches choice) – wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, toe grabs with single leg RDL, 5 spidermans/side, inchworm + push-up x5, gym length sprints @ 50-60-70-80-90.
WOD –
Level 3 – SPORT
A. Compete;
– 3-4 Front squats @ 65%
– 150m row
Every 3 min x 8 rounds
Level 2 – FITNESS
A. Compete;
– 3-4 Front squats @ 65%
– 150m row
Every 3 min x 8 rounds
Level 1 – HEALTH
A. Compete;
– 3-4 Front squats @ moderate load
– 150m row
Every 3 min x 8 rounds
THURS November 13/14
WARM-UP
20-30 of or 20sec (coaches choice) – wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, toe grabs with single leg RDL, 5 spidermans/side, inchworm + push-up x5, gym length sprints @ 50-60-70-80-90.
WOD –
Level 3 – SPORT
A. “Theman”
– 105/155# Power cleans
– Pull-ups
12,10,8,6,4,2 for time.
Level 2 – FITNESS
A. Rest Day
Level 1 – HEALTH
A. “Theman”
– 105/155# deadlifts
– Pull-ups
12,10,8,6,4,2 for time.
FRI November 14/14
WARM-UP
20-30 of or 20sec (coaches choice) – wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, toe grabs with single leg RDL, 5 spidermans/side, inchworm + push-up x5, gym length sprints @ 50-60-70-80-90.
WOD –
Level 3 – SPORT
A. Rest Day
Level 1+2 – HEALTH + FITNESS
A. High hang snatch high pulls (repetitive) 3 x 10
B. Hang snatch pulls 3 x 8
C. Hang snatch high pull+ power snatch + snatch 5×2+1+1 – work to heavy set in 15 min
D. HS holds on wall 3x30sec (or AMRAP HSPU’s if you can)
E. Ab wheel roll-outs 4×10 – if time permit
SAT November 15/14
WARM-UP
20-30 of or 20sec (coaches choice) – wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, toe grabs with single leg RDL, 5 spidermans/side, inchworm + push-up x5, gym length sprints @ 50-60-70-80-90.
WOD –
Level 3 – SPORT
A. Snatch 4(70%x4)
B. Clean and jerk 4(70%x2+2)
**In class
A. Complete;
– 6 press
– 8-12 T2B
– 8 gym width sprints
Every 4 min x 6 rounds
Level 2 – FITNESS
A. Complete;
– 6 press
– 8-12 T2B
– 8 gym width sprints
Every 4 min x 6 rounds
Level 1 – HEALTH
A. Complete;
– 6 press
– 8-12 T2B
– 8 gym width sprints
Every 4 min x 6 rounds
SUN November 16/14
WARM-UP
20-30 of or 20sec (coaches choice) – wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, toe grabs with single leg RDL, 5 spidermans/side, inchworm + push-up x5, gym length sprints @ 50-60-70-80-90.
WOD –
Level 2+3 – FITNESS + SPORT
A. Deadlift @ 100% (c&j)
– Every 20 sec x 6 rounds
– Rest 2 min – repeat 2 more times (total 3 rounds)
B. Complete every min on the min;
– 4 pull-ups
– 8 push-ups
– 12 squats
15 rounds
Level 1 – HEALTH A. Deadlift @ moderate load
– Every 20 sec x 6 rounds
– Rest 2 min – repeat 2 more times (total 3 rounds)
B. Complete every min on the min;
– 4 pull-ups
– 8 push-ups
– 12 squats
15 rounds
