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 20/14
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 1+2+3– HEALTH + FITNESS + SPORT
A. Deadlift 6×1 across, 1x reps @ 60%
B. AMRAP in 24min
– 5 t2b
– 10 push-ups
– 15 squats
TUES October 21/14
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. Drop snatches or behind the neck push presses if mobility is an issue 5×3 – light load (position and warm-up)
B. Hang power snatch + hang snatch + snatch deadlift 6×1+1+1 – work to heavy load in 20min
C. Rope climb technique and practice until end of class.
WED October 22/14
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 + snatch 4(80%x2+1)
B. Clean pull + hang clean 4(85%2+1)
**In class;
A. Back squat 3(80%x3)
B. Complete;
– 5 Press – across
– 60sec max effort row for distance
Every 5 min x 5 rounds
Level 2 – FITNESS
A. Snatch pull + snatch 4(80%x2+1)
B. Clean pull + hang clean 4(85%2+1)
**In class;
A. Back squat 3(80%x3)
B. Complete;
– 5 Press – across
– 60sec max effort row for distance
Every 5 min x 5 rounds
Level 1 – HEALTH
A. Back squat 3×3 @ heavy load
B. Complete;
– 5 Press – across
– 60sec max effort row for distance
Every 5 min x 5 rounds
THURS October 23/14
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. Jerk 4(80%x2), 85-90%x1
B. Clean and jerk @ 135/185# – 20 reps for time
**In Class
A. For time;
– 1000m row, then
– 20 Bar MU’s
– 30 Burpee box jumps 24/27”
– 40 HSPU’s
– 50 KBS @ 16/24kg
– 200 DU’s
(Time cap 20min)
Level 2 – FITNESS
A. Jerk 4(80%x2), 85-90%x1
**In Class
A. For time;
– 1000m row, then
– 20 C2B Pull-ups
– 30 Burpee box jumps 18/24”
– 40 DB push press
– 50 KBS @ 12/16kg
– 200 DU’s or skip ropes
(Time cap 20min)
Level 1– HEALTH
A. For time;
– 1000m row, then
– 20 C2B Pull-ups
– 30 Burpee box jumps 18/24”
– 40 DB push press
– 50 KBS @ 12/16kg
– 200 DU’s or skip ropes
(Time cap 20min)
FRI October 24/14
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. Push jerk 6(85%x1)
**In Class;
A. Deadlift EMOTM
– 125/185×6
– 135/205×6
– 145/225×6
– 155/245×6
– 165/265×6
– 175/285×6
– 185/305×6
B. AMRAP in 9 min of;
– 15 85/135# bench press
– 15 T2B
Level 2 – FITNESS
A. Rest Day
Level 1 – HEALTH
A. Deadlift EMOTM
– 85/135×6
– 95/150×6
– 105/165×6
– 115/180×6
– 125/195×6
– 135/210×6
– 145/235×6
B. AMRAP in 9 min of;
– 12 75/115# bench press
– 12 T2B
SAT October 25/14
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. High hang clean + push jerk 5×2+2 – light loads (tech and warm-up)
B. Hang power clean + hang clean + clean deadlift with shrug 6×1+1+1 – work to heavy load in 20min
C. Banded HS push-up practice or min on the min volume if you have the skill (6 reps/minute).
**Scaling – headstand, HS hold on wall, banded HS practice
SUN October 26/14
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 – built to 85% for a double, 2(80%x2)
B. Clean and jerk – built to 85% for a double, 2(80%x2)
**In Class:
A. 30se on 30sec off for 28min;
– Ring MU’s
– Pistols
– Strict HSPU’s **until you burn out then move to kipping
– High box jumps 27/36”
– Rope climbs (to rafters)
– Parallette jump throughs
– Empty bar (on back) alt. lunges
Level 1+2– Health + FITNESS
A. 30se on 30sec off for 28min;
– Ring MU’s or C2B pull-ups
– Pistols to scaling
– Strict HSPU’s **until you burn out then move to kipping or HS shoulder taps or hold on wall
– High box jumps 24/27”
– Rope climbs (15’)
– Parallette jump throughs
– Empty bar (on back) alt. lunges
