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Synergy Fitness – CrossFit


First Rib Mobillzation:

Place an empty barbell on your trap, holding it with the opposite hand, and perform

5 slow foward circles

5 slow reverse circles

5 straight arm raises

5 shoulder press.


BB smash – Calves & lower leg 60 secs each


Partner chest/shoulder stretch on pull up rig.


60 seconds jump rope singles

5 scapula pull ups

10 Beat swings/kipping

1 spiderman each side

30 seconds Double unders OR power jumps (no jump rope)

5 scapula pull ups

10 beat swings/kipping OR 5 kipping pull ups

1 spiderman each side


BB Warmup

5 Snatch Grip DL

5 Jump & High Pull

5 Muscle Snatch

5 snatch balance

5 hang squat snatch

Skill Warm Up

Spend 10 minutes working up to a challenging squat snatch (80-90%).

If you want more volume, do 3 reps on the minute for 6 minutes.


Metcon (Time)

3 rounds

3 squat snatch (Performance: 135lb / Athletic: 85lb*/ Health: 45lb)

4 Pull Ups

15 Double unders

4 overhead squat (same)

5 Pull ups

20 Double Unders

5 front squat (same)

6 pull ups

30 Double unders

1 min rest

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

Scaling Guide:


Scale Up:


C2B Pull ups

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