Synergy Fitness – CrossFit
Warm Up & Activation
Do this after your mobility & general warmup
REVERSE BALL TOSS
5 x 3
rest 45-60 seconds between sets.
I want three tosses – each one for max distance. Use a ball that requires some resistance but isn’t so heavy it alters your mechanics. I use a 30-40 pound ball as anything heavier I can’t get enough height on the throw.
Back Squat (3 x Max Reps )
Set 1 @ 90% of 5RM
Set 2 @ 85% of your 5RM
Set 3 @ 80% of 5 RM.
Enter your 1st set of max reps at 90% of 5RM
Sumo DL High Pull (95/65/45)
Lateral Over the bar Burpees
For the SDLHP pick a weight that will allow you to do each round in almost unbroken… no more than 2 sets.
The lateral burpees are over the bar. You do not have to face the bar but you do have to jump off of 2 feet.