Call Us: (941) 953-1798

3.28.16

Synergy Fitness – CrossFit Endurance

Short Intervals

Warm-up

Dynamic WU:

2:00 Hips from plank per side. 20 Air Squats. 10 Four Point Squats. 10 Toe Touches per leg. 400m Row or Run.

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

Dynamic Warm Up Demos

Aerobic

Metcon (5 Rounds for distance)

Choose ONE of the following Sports…

Swim (TUES): 125m ON, 1:30 OFF, 100m ON, 1:30 OFF, Perform until pace or form deteriorates

Bike (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF , Perform until pace or form deteriorates

Run (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF, Perform until pace or form deteriorates

Row (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF , Perform until pace or form deteriorates

Ruck (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF , Perform until pace or form deteriorates
*Recommended range 2 – 5 sets

*Perform sets based off pace, mechanics and goals

-2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF, is one whole round.

Score total distance FOR EACH ROUND

Strength

Back Squat (3-rep max )

ME: Back Squat

20:00 to find a 3 RM

Rest 3:00 between efforts.

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

High Intensity Training

Metcon (Time)

4 rounds for time of:

9 Deadlifts 225/185

60 Double Unders

3 Rope Climbs

LII: 185/135.

LI: DL weight of choice. 180 single unders each round. 12 pull ups or your preferred pull up scale.

Leave a Reply

*

captcha

Please enter the CAPTCHA text