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3.09.16

Synergy Fitness – CrossFit Endurance

(No Measure)

Dynamic WU:

1 rounds: 15 front and side leg swings. 15 hip circles per side. 15 touch downs. 10 shoulder over unders. 400m Run.

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

Dynamic Warm Up Demos

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Scale: Pull-up scale of choice: Use a band, do ring rows, go jumping pull-ups. Comment in “notes” section as to which you did… We do these benchmark workouts to have fun, challenge your body and give you an edge. Don’t let your ego get in the way. If you should do ring rows, do ring rows. It’s all about enjoying getting better!

*Max rep pull ups (or scale) until you lose form or have to come off the bar. If you drop off the bar (or rest on the ground, if you’re on the rings) that set is done!

*Benchmark day

Metcon (10 Rounds for time)

Single Sport Endurance Workout

*Recommended range 6 – 10 repeats

Choose ONE of the following Sports…

Swim : Go Every 3 Minutes, Sprint 100m, Rest wit remaining time, Perform until pace or form deteriorates

Bike : Go Every 3 Minutes, Sprint 600m, Rest wit remaining time, Perform until pace or form deteriorates

Run : Go Every 3 Minutes, Sprint 300m, Rest wit remaining time, Perform until pace or form deteriorates

Row : Go Every 3 Minutes, Sprint 300m, Rest wit remaining time, Perform until pace or form deteriorates

Ruck : Go Every 3 Minutes, Sprint 300m, Rest wit remaining time, Perform until pace or form deteriorates
*Perform sets based off pace, mechanics and goals

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