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3.14.16

Synergy Fitness – CrossFit Endurance

Short Intervals

Warm-up

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

Strength

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

Suggested warm up as follows: 6 @ 50% – 4 @ 60% – 4 @ 70% then build!

Metcon (Time)

5 rounds for time of:

:20 max pull-ups (scaled with pull-up sub of choice).

3 Front Squats with challenging weight

200m Run
Scale up to Rx+ by replacing front squats with:

3 Squat Cleans @ 80% of 2 RM

2 Rope Climbs (if you have a rope) instead of pull ups

Metcon (12 Rounds for distance)

Choose ONE of the following Sports…

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

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

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

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

Ruck (TUES): 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

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