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“All the Small Things“

Synergy Fitness – CrossFit

Context: Competition

Mobility

Hip (playlist video here)

Skill Warm Up

Weighted Pull-ups (max weight one rep)

Spend 8 min working up to a max strict weighted pull up

Strength

Box Squat (7×1)

7×1 Front Box Squat 10 of 15 (7 sets of 1 rep, same weight across, approximately 90-100% of max front squat). Video here.

Handstand Push-ups (7×3)

7×3 Strict Handstand Push-ups (or progressions), for depth (video for reference, but stick with the same height for all sets)

Metcon (AMRAP – Rounds and Reps)

“All the Small Things“

8 minute AMRAP (As many rounds as possible)

12 kipping pull-ups

12 burpees

60ft Overhead plate walk (Performance: 45lb / Athletic: 25lb* / Health: 15lb)

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

Scaling Guide: 3 – 7 rounds, about 1.5 min per round, Scale Up: chest to bar pull ups, burpees to a target 12″ above reach
Coaching Tips: Hit the first round fast and hard and use it to judge the pace for the next rounds. See how your shoulders are holding up for the overhead plate walk and pace the burpees to be a bit slower if you feel like your arms aren’t going to let you do the walk unbroken. It is best if you can do the plate walk 30′ out and 30′ back so there is less transition time. Move quickly on these and break up the pull-ups if you need to catch your breath. The slower you move on the carries, the longer you have to hold the plate overhead. Also, be sure to set the plate down in an organized manner – no higher than above your knees; throwing plates tends to damage walls and/or endanger others!

OPTIONAL CASH OUT

Metcon (AMRAP – Reps)

1 min L sit on rings or paralettes (accumulate as many seconds as possible in 60s), 1 min wall ball, 3 rounds

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