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 September 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. Power snatch + low hang snatch 5(75%x1+3)
B. Clean to thruster 5(65%x4)
**In class
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
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)
TUES September 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 5(80%x2)
B. 30sec touch and go ground to overhead (no snatches) @ 95/135# – Every 2 min x 5 rounds – max reps
**In class
A. AMRAP in 4 min of;
– 100 DUs’
– 20 Alt DB power snatches @ 40/65#
– 4 gym length sprints
Rest 2 min – repeat where you left off
5 rounds
Level 2 – FITNESS
REST DAY
Level 1 – HEALTH
A. AMRAP in 4 min of;
– 75 skip ropes
– 16 Alt DB power snatches @ 25/40#
– 4 gym length sprints
Rest 2 min – repeat where you left off
5 rounds
WED September 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 –
**Weightlifting and Gymnastics
Level 3 –SPORT
Rest Day
Level 2 – FITNESS
A. Power clean + hang clean + jerk 5(77.5%x1+1+2)
B. Wall walk-ups x 6 with 5 sec hold
C. Kick-up to partner and hold (if flexibility allows) 4x20sec
D. Parallette tuck holds 3x30sec
Level 1 – HEALTH
A. Power clean + hang clean + jerk 1+1+2 – work to heavy set in 20min
B. Wall walk-ups x 6 with 5 sec hold
C. Kick-up to partner and hold (if flexibility allows) 4x20sec
D. Parallette tuck holds 3x30sec
THURS September 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
**In class
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
FRI September 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 4(75%x3)
B. Clean and jerk 4 (75%x2+2)
**In class
Benchmark Day #4
A. Fight gone bad
Level 2 – FITNESS
A. Fight gone bad
Level 1 – HEALTH
A. Fight gone bad
SAT September 27/14
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(80%x4)
B. Bench press 5×4 – across
**In class
Benchmark Day #3
A. Max effort DU’s in 90sec
B. Rowing Helen for time
Level 2 – FITNESS
A. Front squat 4(80%4)
**In class
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
SUN September 28/14
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 –
**Weightlifting and Gymnastics
Level 3 –SPORT
Rest Day
Level 2 – FITNESS
A. Warm-up – snatch position holds (points of leverage – one inch of floor, knees, 4” above knees, and pockets)
B. Empty bar snatches from pockets, hang, and low hang on coaches cues – 5 min
C. Power snatch + OHS 5(70%2+2)
D. Hollow body kip swings 4 x 20 (as high as possible)
E. Volume (5-6 reps) with remaining time in class;
– Perfect push-ups
– Ring rows
**Alternate every min on the min
Level 1 – HEALTH
A. Warm-up – snatch position holds (points of leverage – one inch of floor, knees, 4” above knees, and pockets)
B. Empty bar snatches from pockets, hang, and low hang on coaches cues – 5 min
C. Power snatch + OHS 5(70%2+2)
D. Hollow body kip swings 4 x 20 (as high as possible)
E. Volume (5-6 reps) with remaining time in class;
– Perfect push-ups
– Ring rows
**Alternate every min on the min
