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3.23.16

Synergy Fitness – CrossFit Endurance

Long Intervals

Warm-up

Recommended Dynamic WU:

2 rounds: 5 scorpions per side. 10 supermans. 10 situps. 15 PVC Good Mornings. 5 Side Lunges Per Leg. 25m shuttle spiderman stretch.

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

Dynamic Warm Up Demos

Performance

Back Squat (Max Effort Back Squat)

Get in a good, solid warm up and work your way up to a 4-rep max back squat (the heaviest weight you can hit 4 times with good form). Try to take enough warm up sets that your body is warm, loose and ready to squat heavy but not so many that you are worn out before you can hit your heaviest weight.

For those of you that have a 4-rep max, do this:

5 x 4 @ 4 RM

Rest 3:00 between efforts.

Suggested Warm Up as follows: 6 @ 50% – 4 @ 60% – 4 @ 75% then get after it!

Athletic

Metcon (2 Rounds for time)

2 x 3 rounds EACH for time of:

3 Deadlifts @ 85% of 2RM

15 GHD Situps

Rest 3:00 after the 1st round.

LII: Med Ball V-Ups at weight of choice.

LI: Deadlift weight of choice. GHD sub of choice (regular sit ups, V-ups, knee raises, etc…)
2×3 rounds means that you go through the repetitions of 3 deadlifts and 15 GHD or scaled sit ups three times (only resting as you need to). As soon as you finish the 3rd round, you write down how long it took you and start your 3-minute rest. Then, after three minutes, you do another 3 rounds and record that time separately after you finish. This means you should have two different scores that will both be posted.

Health

Metcon (Distance)

Choose ONE of the following Sports…

Swim (TUES): 250m ON, 2:00 OFF, 300m ON, 3:00 OFF, 350m ON, 4:00 OFF, Perform until pace or form deteriorates

Bike (TUES): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates

Run (TUES): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates

Row (TUES): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates

Ruck (TUES): 3:00 ON, 2:00 OFF, 4:00 ON, 3:00 OFF, 5:00 ON, 4:00 OFF, Perform until pace or form deteriorates
*Recommended range 1 – 2 sets

*Perform sets based off pace, mechanics and goals

You may also log this in miles if it’s easier for you. Just make a note of it in the “notes” section below.

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