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Synergy Fitness – CrossFit

Skill Warm Up

Metcon (No Measure)

Row 4 mins

Accumulate 2 min plank

Row 3 mins

Accumulate 90 sec plank

Row 1 min

Accumulate 60 sec plank

*Increase your effort/pace on each row.
ROWING TIPS:

Proper path is a strong leg drive through the heels, followed by the shoulders/back, and then the arms.

This allows the chain to travel in a straight line and to really create as much power with the legs and glutes as possible.



On the return, it should be smooth and slower than the pull. Return with arms, then hips and legs. Fast pull. Slow return.



Avoid bending the knees before straightening the arms on the return.



Avoid staying too leaned back. You want as long a pull as possible and you want to be in a position that is similar to the bottom of a deadlift.



Keep the belly and back tight and solid.



Beware of pulling early with the arms. This is too much work for the smaller muscles of the upper body and will decrease how much of your leg drive you actually use.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

15 Deadlifts (185lb/135/105)

20/15 Cal Row

15 Toes 2 Bar or Tuck Ups



Scale Up:

DL @ 225 lbs/155
Take this at a 85-90% pace.

Do Not go out so fast/hard from the get go that you hit a wall.

If you pace it right, your transitions, will be short and you can keep moving for the entire 15 mins.



For the deadlifts, pick a weight that you feel you can do all every round in 1-2 sets.



Do NOT allow yourself to get sloppy on this movement.

Keep the belly tight, back flat, and bend your knees. USE YOUR LEGS!

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