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Synergy Fitness – CrossFit

Mobility

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

Stretching:

Couch Stretch – 90 seconds each leg

Warm-up

Skill Warm Up

In 5 sets or less, build to a 10RM Push Press

Metcon

Metcon (4 Rounds for time)

Against a Running Clock complete each round for time.

R1

0:00-5:00

Row 500m + 20 Burpees

R2

5:01- 10:00

30 S.A. KB Hang Snatch – 15R/15L (Performance 53lb / Athletic 35lbs / Health 18lbs)

20 C2B Pull Ups (Kipping or jumping, no bands)

R3

10:01-15:00

Row 500m + 20 Burpees

R4

15:01-20:00

30 S.A. KB Hang Snatch- 15R/15L (Performance 53lb / Athletic 35lbs / Health 18lbs)

20 C2B Pull ups (Kipping or jumping, no bands)

Scaling Guide:

2:30 – 4mins each round

Scale Up:

-Burpees over the rower

-70/53lb for KB Snatch

-10 bar MU instead of Pull ups
Coaching Tips:

Once you complete a round, you will have the rest of the time to rest so give each one a strong effort…. think 85-90%

You want to be able to get off the rower, take a few short breathes and go unbroken on the burpees.

Keep a steady pace on the KB Snatch and get the pull ups done in as few sets as possible.

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