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.
Coached 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 17/14
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)
**In Class
A. Complete in partners:
Partner 1:
– 5 clean to thrusters @ 65/95#
– 6 gym length sprints
– 5 clean to thrusters @ 65/95#
– 6 gym length sprints
Tag Partner 2 – repeat
AMRAP in 20min
Level 3 – FITNESS
A. Rest Day
Level 1 – HEALTH
A. Complete in partners:
Partner 1:
– 5 clean to thrusters @ 55/75#
– 6 gym length sprints
– 5 clean to thrusters @ 55/75#
– 6 gym length sprints
Tag Partner 2 – repeat
AMRAP in 20min
TUES November 18/14
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. Hang snatch + snatch deadlift to knees (3sec pause) 3+1 – work to heavy load in 20minutes
B. Loaded sled sprints 35-45/75/-90# in groups 8×2 lengths – rest as needed
C. Parallette tuck holds or L-sit holds 3-4×30-60sec – rest as needed
WED November 19/14
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
Benchmark Day #1
A. Back squats – find max double in 20 minutes
B. Find max effort strict HSPU’s
C. Fran – for time
Level 2 – FITNESS
A. Back squats – find max double in 20 minutes
B. Press – find max effort in 10min
C. Fran – for time
**Scaled – 55/85# and light band (red)
Level 1 – HEALTH
Benchmark Day #1
A. Back squats – find max double in 20 minutes
B. Press – find max effort in 10min
C. Fran – for time
**Scaled – 45/75# and medium band (green)
THURS November 20/14
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
Benchmark Day #4
A. Fight gone bad
Level 2 – FITNESS
A. Fight gone bad
Level 1 – HEALTH
A. Fight gone bad
FRI November 21/14
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
Benchmark day #2
A. Clean and jerk 2+1 – max effort
B. Max effort kipping ring MU’s
C. Max effort pistols in 90sec
D. Max effort strict parallel bar dips
E. 500m row for time
Level 2 – FITNESS
A. Clean and jerk 2+1 – max effort
B. Max effort strict pull-ups (men – MU’s)
C. Max effort pistols in 90sec
D. Max effort strict parallel bar dips
E. 500m row for time
Level 1 – HEALTH
A. Deadlift x 2 – max effort
B. Max effort strict pull-ups
C. Max effort pistols in 90sec
D. Max effort strict push-ups
E. 500m row for time
**Medium = green
**Light = red
SAT November 22/14
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 3 – FITNESS
A. Rest Day
Level 1 – HEALTH
A. Front squat + jerk 3+1 – work to moderate load in 15minutes
B. Rope climb technique and practice – 10 minutes (if you can climb – complete 5-6 trips)
C. HS holds on wall 3x30sec (or AMRAP HSPU’s if you can)
SUN November 23/14
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
Benchmark Day #3
A. Max effort DU’s in 90sec
B. Rowing Helen for time
Level 2 – FITNESS
A. Max effort DU’s in 90sec
B. Rowing Helen for time
Level 1 – HEALTH
A. Max effort DU’s in 90sec
B. Rowing Helen for time
