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3.30.16

Synergy Fitness – CrossFit Endurance

Strength and Conditioning

Warm-up

Dynamic WU:

5 rounds of :30 ON / :30 OFF of: Row – Inch Worms – Bear Crawl.

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

Dynamic Warm Up Demos

Aerobic

Metcon (6 Rounds for time)

Choose ONE of the following Sports…

Swim (THURS): 300m Repeats, Rest 3:00, Perform until pace or form deteriorates

Bike (THURS): 3K Repeats, Rest 3:00, Perform until pace or form deteriorates

Run (THURS): 1200m Repeats, Rest 3:00, Perform until pace or form deteriorates

Row (THURS): 1200m Repeats, Rest 3:00, Perform until pace or form deteriorates

Ruck (THURS): 1200m Repeats, Rest 3:00, Perform until pace or form deteriorates

*Recommended range 3 – 6 repeats

*Maintain splits within 4-7 seconds
What are splits?

A race’s total time divided into smaller parts (usually miles), is known as the splits. If a runner has an even split, it means they ran the same pace through the entire race. If it’s a negative split, they ran the second half faster than the first. And that’s a good thing!

High Intensity Training

Metcon (Time)

5 rounds for time of:

9 Calorie Row

6 Burpees

1 Power Clean @ 95% of 2 RM

LI: PC weight of choice. Squat thrusts are ok (video below).

LII: Instead of PC, do front squats with either dumbbells, kettle bells or barbell weight of choice

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