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3.16.16

Synergy Fitness – CrossFit Endurance

Long Intervals

Warm-up

Dynamic WU:

2 rounds: 5 4-Point Squats. 10 PVC Good Mornings. 10 Side Leg Swings per side. 10 touch downs. 10 over under arm swings. 6 GKB Step ups Alternating legs. 6 AKB Swings.

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

Dynamic Warm Up Demos

Metcon (Time)

21 – 15 – 9 of:

KB Goblet Step Ups Alternating Legs 53/35, Box Height 24/20

Air Squats

KB Swings 53/35

First Scale: 15 – 12 – 9 @ RX’d weights.

Second Scale: KB weight of choice. Box height of choice.

Metcon (6 Rounds for time)

Choose ONE of the following Sports…

Swim (THURS): 200m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

Bike (THURS): 1 Mile Repeats, Rest/Spin 4:00-5:00, Perform until pace or form deteriorates

Run (THURS): 800m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

Row (THURS): 800m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

Ruck (THURS): 800m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates
*Rest 4:00 if your split is under 3:00. Rest 5:00 if your split is over 3:00.

*Recommended range 3 – 6 repeats, maintain splits within 3 – 5 seconds

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