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Synergy Fitness – CrossFit

Mobility

Foam Rolling

Quads & I.T. bands – 90 sec each side

Calves & Lower Leg – 1 mins each side

Stretching

Couch Stretch – 90 sec each side

Warm-up

Coaches Choice

Strength

Front Squat (5 – 3 – 2 – 1 – 2 – 3 – 5)

With a 9min running clock, each set is done “On the 90 Second”. Percentages taken off your 1RM Front Squat.

On the 0:00 – 5 Reps @ 70-75%

On the 1:30 – 3 Reps @ 80-85%

On the 3:00 – 2 Reps @ 90%

On the 4:30 – 1 Rep @ 95+%

On the 6:00 – 2 Reps @ 90%

On the 7:30 – 3 Reps @80-85%

On the 9:00 – 5 Reps @ 70-75%

*For anyone new & who’s not working with %’s, stick with one weight (should be challenging) AND you need to pause at the bottom of each rep for 2 seconds.

Metcon

Metcon (Time)

40 Wall Balls

20 Pull ups/ring rows

30 Wall Balls

15 Pull ups/ring rows

20 Wall balls

10 Pull ups/ring rows

10 wall Balls

5 Pull ups/ring rows

Wall Balls (Performance 20lb/10′ Athletic 14lb/9′ Health 10lb/8′)

Pull ups (Performance/Athletic: Kipping – Health: Jumping or Ring Rows)

Scaling Guide: 6 -12 mins

*15 min Cap

*Newer athletes & anyone not prepared to handle the volume of WB should scale the reps down to 30/20/15/10

OR 20/15/10/5
Break the wall balls up early into manageable sets that will allow you to take short breaks.

Go for big sets on the pull ups but avoid going to failure.

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