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Synergy Fitness – CrossFit


Foam Rolling

Thoracic Spine & Lats – 3 mins

Glutes/Piriformis – 1 min each side


2 mins Saddle stretch

90sec front rack stretch on bench


100m run

30′ high knees

30′ but kickers

200m run

30′ frankentsteins

30′ walking sipermans

30′ burpee broad jumps

BB Warm Up

5 Good Mornings

5 Back Squats

5 Elbow rotations

5 Deadlift

5 Hang Muscle cleans


Power Clean (6×2; 6 sets of 2 reps )

approximately 95 – 100%

Ring Dips (6×4; 6 sets of 4 reps)

scale to the same challenge for each set


Metcon (Distance)

In 9 minutes (for meters)


10 Power Clean & Jerks (Performance: 155lb / Athletic*: 105lb / Health: 65lb)


Run as far as possible

Record distance run in meters

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

Scaling Guide: 1000 – 1800m.

Scale Up: 185/125
Coaching Tips:

Hit the clean and jerks at a fast pace, but only if you are moving well and your technique is on point.

Fast singles will be the ticket for most people. These should be completed in 3 minutes or less.

That said, the load should be heavy enough that you can’t finish these in under 90 seconds.

Start your run at your mile pace and hold on as long as possible.

If you run longer than a mile (1600m), note your time on your training log.

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