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 October 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
Level 1+2 – HEALTH +FITNESS
A. Jerk practice with empty bar – 5-8 minutes of work
B. 4 position paused snatch deadlifts (pause at leverage points – 1” off floor, knees, 4 inches above knees, “pockets”) – empty bars – coaches will adjust positions on each
C. Snatch (power or full based on flexibility) – 15 min to moderate double
D. Complete;
– 30sec handstand hold or headstand
– 30sec rest
– 30 sec T2B
– 30sec rest
– 30sec perfect push-ups
– 30sec rest
4-5 rounds
TUES October 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. Power snatch + Snatch balance + OHS 5(75%x1+1+1)
B. Clean pull + Power clean + clean 4(75%x2+1+1)
**In class
A. Complete;
– 4 Back squats @ 80%
– 12-14 DB push press at heavy load
– 10 burpees
7 rounds Every 4min
(Adjust reps to complete near 75sec)
Level 2 – FITNESS
A. Power snatch + Snatch balance + OHS 4(75%x1+1+1)
B. Clean pull + Power clean + clean 3(75%x2+1+1)
**In class
A. Complete;
– 4 Back squats @ 80%
– 12-14 DB push press at heavy load
– 8-10 burpees
7 rounds Every 4min
(adjust reps to complete near 75sec)
Level 1 – HEALTH
A. Complete;
– 4 Back squats @ heavy load
– 12-14 DB push press at heavy load
– 6-8 burpees
7 rounds Every 4min
(Adjust reps to complete near 75sec)
WED October 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 3 – SPORT
A. Touch and go shoulder to overhead (clean and jerk) 20sec – Every 2 min x 5 Rounds @ 105/155#
**In Class
A. Jerk off rack 5×2 @ 80%
B. AMRAP in17min;
– 2 gym length sprints
– 2 Thrusters @ 65/95#
– 4 gym length sprints
– 4 Thrusters @ 65/95#
– 6 gym length sprints
– 6 Thrusters @ 65/95#
– 8 gym length sprints
– 8 Thrusters @ 65/95#
10,12,14….
Level 2 – FITNESS
A. Touch and go shoulder to overhead (clean and jerk) 20sec – Every 2 min @ 95/135#
**In Class
A. Jerk off rack 5×2 @ 80%
B. AMRAP in17min;
– 2 gym length sprints
– 2 Thrusters @ 65/95#
– 4 gym length sprints
– 4 Thrusters @ 65/95#
– 6 gym length sprints
– 6 Thrusters @ 65/95#
– 8 gym length sprints
– 8 Thrusters @ 65/95#
10,12,14….
Level 1 – HEALTH
A. Jerk off rack 5×2 -across
B. AMRAP in17min;
– 2 gym length sprints
– 2 Thrusters @ 55/75#
– 4 gym length sprints
– 4 Thrusters @ 55/75#
– 6 gym length sprints
– 6 Thrusters @ 55/75#
– 8 gym length sprints
– 8 Thrusters @ 55/75#
10,12,14….
THURS October 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. Front squat 4(82.5%x3)
B. Push jerk 3×3 – build
**In Class
A. Deadlift EMOTM 10(125%x1) of c&j
B. Complete;
– 4 Bench press
– 10-12 elevated ring rows
– 15 D-ball slams
5 rounds – every 4 min
Level 2 – FITNESS
A. Rest Day
Level 1 – HEALTH
A. Deadlift EMOTM 10(125%x1) of c&j
B. Complete;
– 4 Bench press
– 10-12 elevated ring rows
– 12-15 D-ball slams
5 rounds – every 4 min
(Shoot for 55-65sec/round)
FRI October 10/14
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
Level 1+2 – HEALTH +FITNESS
A. 4 position paused clean deadlift (pause at leverage points – 1” off floor, knees, mid/high thigh, “pockets”) – empty bars – coaches will adjust positions on each
B. Power clean + clean 1+3 – build loads in 20min
B. Partner HS rollouts on mats – coaches will explain in detail and group will assist as spotters for safety. Scale to forward rolls on mats
C. 50 T2B
SAT October 11/14
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 build to 90% in singles, 2(80%x2)
B. Clean and jerk build to 90% in singles, 2(80%x2)
**In Class
A. 30 on 30 off of the following movements;
– DB incline bench press @ moderate load
– Box jumps 24/27”
– Strict pull-ups
– Pistols alternating
– HSPU’s kipping
5 rounds
Level 2 – FITNESS
A. 30 on 30 off of the following movements;
– DB incline bench press @ moderate load
– Box jumps 18/24”
– Strict pull-ups
– Pistols alternating
– HSPU’s banded or DB push press
5 rounds
Level 1 – HEALTH
A. 30 on 30 off of the following movements;
– DB incline bench press @ moderate load
– Box jumps 18/24”
– Strict pull-ups
– Pistols alternating
– DB push press
5 rounds
SUN October 12/14
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 squat build to 95% in singles
B. Ring MU’s 5xreps minus 2-3
**In class
A. Push press 5×3 – build
B. “Steven”
– 60 wall balls @ 14/20#
– 60 Power snatch @ 55/75# (scale loads appropriately)
– 60 burpees
Level 2 – FITNESS
A. Front squat build to 95% in singles
B. Ring MU’s practice (transitions, spotted if possible)
**In class
A. Push press 5×3 – build
B. “Steven”
– 55 wall balls @ 14/20#
– 55 Power snatch @ 45/65# (scale loads appropriately)
– 55 burpees
Level 1 – HEALTH
A. Push press 5×3 – build
B. “Steven”
– 45 wall balls @ 14/20#
– 45 Power snatch @ 55/75# (scale loads appropriately)
– 45 burpees
