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160912

Synergy Fitness – CrossFit

Mobility

Pec Minor Mash + Internal Rotation – 90 seconds each side.

Lay with your back on the floor, with a Kettle Bell. Place the kettle bell right in between where your shoulder meets your pectoral muscle, and mash around for a bit seeking out tight areas.

Stretching:

Couch Stretch – 90 seconds each leg

Warm-up

200m Run

30′ Bear Crawl

30′ Sumo squat + Inchworm + Push up

100m run

30′ burpee broad jumps

30′ walking spidermans

then…

w/an empty BB

5 Good Mornings

5 elbow rotations

5 Dead lifts

5 hang muscle cleans

5 strict presses

Strength

Power Clean (6X2; 6 sets of 2 reps)

Increase weight from Friday.

All sets at the same weight approx 90-95% of 1Rm

Ring Dips (6×4; 6 sets of 4 reps)

scale to the same challenge for each set

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

12 Box Jumps (Performance: 24”, Athletic*: 20”, Health: 12”)

9 DB Strict Press (Performance: 45lb / Athletic*: 30lb / Health: 15lb)

6 Burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 4 – 6 rounds

Scale Up:

High Box Jumps (30/24”)

Strict HSPU instead of DB Press

OPTIONAL CASH OUT

Metcon (Time)

3 Rounds

12 Wall Balls

25 Double Unders
For an extra challenge, shoot for higher wall balls (12’/10′) and do unbroken double unders

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