Synergy Fitness – CrossFit
Thoracic Spine & Lats – 3 mins
Glutes/Piriformis – 1 min each side
2 mins Saddle stretch
90sec front rack stretch on bench
30′ high knees
30′ but kickers
30′ walking sipermans
30′ burpee broad jumps
BB Warm Up
5 Good Mornings
5 Back Squats
5 Elbow rotations
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
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
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.