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 29/14
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. Low hang snatch power snatch + snatch pull + snatch 5(70%2+2+2)
B. Power clean + clean 4(70%x1+3)
**In Class
A. Complete;
– 6 Back squats @ 70%
– 8-10 strict HSPU’s (kip after failing reps)
– 6 high box jumps (27/36”)
6 rounds Every 4min
Level 2 – FITNESS
A. Low hang snatch power snatch + snatch pull + snatch 4(70%2+2+2)
B. Power clean + clean 3(70%x1+3)
**In Class
A. Complete;
– 6 Back squats @ 70%
– 8-10 strict HSPU’s (kip after failing reps) or DB push press at heavy load
– 6 high box jumps (24/27”)
6 rounds Every 4min
Level 1 – HEALTH
A. Complete;
– 6 Back squats @ 70%
– 8-10 DB push press at heavy load
– 6 high box jumps (18/24”)
6 rounds Every 4min
TUES September 30/14
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. 30sec touch and go snatches @ 95/135# – Every 2 min x 5 rounds – max reps
**In Class
A. Jerk of rack 7(70%x3)
B. AMRAP in 8 min of;
– 20 T2B
– 20 DB thrusters 35/45#
Rest 4 min then,
AMRAP in 5 min of;
– 15 T2B
– 15 DB thrusters 35/45#
Level 2 – FITNESS
A. Rest Day
Level 1 – HEALTH
A. Jerk of rack 7×3 – work to heavy load
B. AMRAP in 8 min of;
– 15 T2B
– 15 DB thrusters 20/35#
Rest 4 min then,
AMRAP in 5 min of;
– 10 T2B
– 10 DB thrusters 20/35#
WED October 01/14
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(77.5%x3)
B. Push jerk 3×3 – build
**In Class
A. Deadlift EMOTM 10(115%x2) of c&j
B. Complete the following;
– 7 Bench press
– 10-14 C2B pull-ups unbroken
– 8 gym width sprints
4 rounds – every 5 min
Level 2 – FITNESS
A. Deadlift EMOTM 10(115%x2) of c&j
B. Complete the following;
– 7 Bench press
– 10-14 C2B pull-ups or pull-ups unbroken
– 8 gym width sprints
4 rounds – every 5 min
Level 1 – HEALTH
A. Deadlift EMOTM 10×2 @ heavy load
B. Complete the following;
– 7 Bench press
– 10-14 pull-ups or ring rows
– 6-8 gym width sprints
4 rounds – every 5 min
THURS October 02/14
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. Clean technique practice – 5 min with empty bar
B. Jerk practice with empty bar – 5 min
C. Clean and jerk 2+2 – build to a heavy set, then drop down 10-20 pounds for 2×2
D. Parallette jump throughs 5×6
E. 30sec on 30sec off for 8 rounds
– Pistols
FRI October 03/14
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 5(70%x4), 2(80%x2)
B. Clean and jerk 4(70%x2+2), 2(80%x2)
**In Class
A. Partner workout – partner 1 finishes one round, then tags partner 2 for the next round.
– 500m row
– 21 55/75# power snatches
– 8 burpees
12 total rounds (6 each partner)
Level 2 – FITNESS
A. Clean and jerk 4(70%x2+2), 2(80%x2
B. Partner workout – partner 1 finishes one round, then tags partner 2 for the next round.
– 500m row
– 21 55/75# power snatches
– 8 burpees
12 total rounds (6 each partner)
Level 1 – HEALTH
A. Partner workout – partner 1 finishes one round, then tags partner 2 for the next round.
– 500m row
– 15 75/115# deadlifts
– 8 burpees
12 total rounds (6 each partner)
SAT October 04/14
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 5(90%x2)
B. Pull-ups (strict) 5x reps minus 2-3
**In class
A. Push press 5×5 – build
B. AMRAP in 10 min of;
– 95/135# thrusters
– Ring MU’s
1.2.3.4.5.6.7….
Level 2 – FITNESS
A. Rest Day
Level 1 – HEALTH
A. Push press 5×5 – build
B. AMRAP in 10 min of;
– 65/95# thrusters
– Pull-ups or ring rows
1.2.3.4.5.6.7….
SUN October 05/14
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
A. Deadlifts 5×3@ 120% of c&j, 2×2 @ heavy load of choice
B. Complete 4 rounds for time;
– 8 HSPU’s
– 7 T2B
– 6 24/32kg KBS
– 5 ring dips
– 4 box jumps 27/36”
– 3 155/225# power cleans
– 2 skin the cats on rings
Level 2 – FITNESS
A. Deadlifts 5×3@ 120% of c&j, 2×2 @ heavy load of choice
B. Complete 4 rounds for time;
– 8 HSPU’s in bands or heavy DB push press
– 7 T2B
– 6 24/32kg KBS
– 5 ring dips
– 4 box jumps 24/27”
– 3 135/195# power cleans
– 2 skin the cats on rings
Level 1 – HEALTH
A. Deadlifts 5×3 – sets across at heavy
B. Complete 4 rounds for time;
– 8 DB push press
– 7 Lying V-snaps or tuck-ins
– 6 16/24kg KBS
– 5 parallel bar dips
– 4 box jumps 20/24”
– 3 135/195# deadlift or 95/135# Power clean
– 2 hanging knee-ups
