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3.07.16- Short Intervals

Synergy Fitness – CrossFit Endurance

(No Measure)

Dynamic WU:

2 rounds: :90 hip from plank both sides. 5 up and over the fence per side. 10 air squats. 20 walking tin soldiers. 1 rope climb or :10 max sub of choice. 200m Run.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos

Back Squat (20 minutes to find a 4 Rep Max)

Suggested Warm Up as follows: 6 reps @ 50% – 4 reps @ 60% – 4 reps @ 70% then build to your the heaviest weight you can do with good form 4 times!

Metcon (12 Rounds for distance)

Choose ONE of the following Sports…

Do 6-12 Rounds or until form deteriorates. 12-rounds MAX. Score distance (unless you’re swimming)

Swim: 125m Repeats, Rest 1:1, Perform until pace or form deteriorates

Bike: 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates

Run: 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates

Row: 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates

Ruck: 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates
*Recommended range 6 – 12 repeats

*Perform sets based off pace, mechanics and goals

Clarify in the “notes” section which sport you chose (swim, bike, run, etc).

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