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 13/14
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 –
Gym closed – rest day.
TUES October 14/14
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 + hang snatch 4(80%x2+1)
B. Clean + hang clean 4(80%x2+1)
**In class
A. Complete;
– 2 Back squats @ 85%
– Row 25sec for max distance
6 rounds – Every 3 min
Level 2 – FITNESS
A. Snatch + hang snatch 4(80%x2+1)
B. Clean + hang clean 4(80%x2+1)
**In class
A. Complete;
– 2 Back squats @ 85%
– Row 25sec for max distance
6 rounds – Every 3 min
Level 1 – HEALTH
A. Complete;
– 2 Back squats @ 85%
– Row 25sec for max distance
6 rounds – Every 3 min
WED October 15/14
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 (full) – every 20sec @ 65% x 10 min.
– If you miss, continue on, if the load is to heavy drop and continue.
**In class
A. Jerk off rack – build to 90% (singles) in 12 minutes.
B. 5 rounds for time;
– 15 kipping HSPU’s
– 3 rope climbs (15’)
– 8 power clean @ 1155/225#
(16min time cap)
Level 2 – FITNESS
A. Rest Day
Level 1 – HEALTH
A. Jerk off rack – 4×2 @ heavy single (12 minutes)
B. 5 rounds for time;
– 15 DB push press @ moderate load
– 3 lying/seated rope climbs or 9 ring rows
– 8 deadlifts @ 135/185#
(16min time cap)
THURS October 16/14
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(90%x2)
B. Push jerk 4(80%x2)
**In class
A. Complete;
– 3 Deadlift @ 110% (c&j)
– 15-20 pull-ups
– 75 DU’s
5 rounds – Every 5 min
Level 2 – FITNESS A. Complete;
– 3 Deadlift @ heavy load
– 15-20 pull-ups
– 75 DU’s
5 rounds – Every 5 min
Level 1 – HEALTH A. Complete;
– 3 Deadlift @ heavy load
– 10-15 pull-ups or ring rows
– 75 DU’s r skip rope
5 rounds – Every 5 min
FRI October 17/14
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
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
**Same as last week as it needs work.
SAT October 18/14
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 6(85%x3) – long rests
**In class
A. AMRAP in 4 min of;
– 2 Ground to overhead (clean and jerk) 135/185#
– 6 burpees
– 50 DU’s (again sorry)
Rest 4 min – 4 rounds
**After class
A1. GHD sit-ups 3×10-20
A2. GHD back extensions 3×15-20
Level 2 – FITNESS
A. Snatch 6(85%x3) – long rests
**In class
A. AMRAP in 4 min of;
– 2 Ground to overhead (clean and jerk) 105/155#
– 6 burpees
– 50 DU’s (again sorry)
Rest 4 min – 4 rounds
Level 1 – HEALTH
A. AMRAP in 4 min of;
– 2 Ground to overhead (clean and jerk) 85/135# or heavy banded KBS
– 6 burpees
– 50 DU’s or skip ropes (again sorry)
Rest 4 min – 4 rounds
SUN October 19/14
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 to jerk 5(80%x1+1)
**In class
A. Press 9(90%x1)
B. For time
– 16,14,12,10,8,6,4,2 DB thrusters @ 35/55#
– 8,7,6,5,4,3,2,1Muscle-ups
(Time cap of 16min)
Level 2 – FITNESS
A. Rest Day
Level 1 – HEALTH
A. Press 9×1 @ hevy single
B. 16,14,12,10,8,6,4,2 for time of;
– DB thrusters @ 25/40#
– Pull-ups
(Time cap of 16min)
**Scale to 12,10,8,6,4,2 if necessary
