Synergy Fitness – CrossFit
Hips or Shoulders
Skill Warm Up
Spend 10 minutes working up to a challenging (80-90%) 3 rep overhead squat, out of the rack.
“Another Road Trip”
15 Squat Snatches (Performance: 95lbs, Athletic*: 65lbs, Health: Squat Cleans 55lbs)
20 Overhead Squats (Performance: 95lbs, Athletic*: 65lbs, Health: Front Squats 55lbs)
(Performance: 95lbs, Athletic*: 65lbs, Health: 55lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 14 – 19 Minutes.
Scale Up: 135/65lbs
If you are limited by overhead movements like a squat snatch or overhead squat take note that the best way to scale is by doing squat cleans and front squats, you will be able to use more weight than if you tried a squat snatch and get a better workout with the increased range of motion. Make sure to pick up the speed after the first 200m of the runs, you should be recovered from the barbell movements by then.