Call Us: (941) 953-1798

Alena the Pure

Synergy Fitness – CrossFit




Skill Warm Up

Spend 10 minutes performing 3 sets of GHD sit up progressions and sit ups (10-20 per set)

Progressions –

Perfomance / Athletic


Metcon (Time)

“Alena the Pure”

3 Rounds

12 push press (Performance: 115lb / Athletic: 75lb*)

21 sit ups

400m run

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 8 – 13 min, about 3:30 per round.

Scale Up: 135/85lb and GHD sit ups.
Coaching Tips:

Keep the form tight and make sure the push presses don’t have any extra knee bend.

Especially when your abs get tired from the sit ups, take extra care to keep them engaged on the push presses and don’t let the lumbar hyper extend.

A lot of time can be made up for on the runs, but be careful on the first round so that you can come in and go right into the push presses for a good sized set.

The final run is the one to really ‘open up’ if you have more gas in the tank.

Fitness / Health


Metcon (Time)

3 Rounds

12 push press (65/45)

21 sit ups

400m run

Leave a Reply



Please enter the CAPTCHA text