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Asteroid

Synergy Fitness – CrossFit

Competition

Mobility

Foam Rolling – Quads & Calves/Lower leg…

2:00 on each leg. Seek out “hot spots”

Warm-up

2 Rounds

300m Row

5 – Sumo Squat + inchworms

12 – Banded Scap Retractions

10 – Sinle Leg Hip Bridge

4 – Walking Spiderman steps

then…

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Strength

Back Squat (6×3; 6 sets of 3)

Last session before testing…

same weight each set, approximately 90-95% of max)

Single Arm Shoulder Press – Half Kneeling (6×5; 6 sets of 5)

Metcon (AMRAP – Reps)

7 minute AMRAP

10 Burpees

15 American KBS (Performance: 53lbs, Athletic*:35lbs , Health: 26lbs)

20 abmat sit ups

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

Scaling Guide: 3-6 rounds, about 1:30 per round.

Scale Up: 70lb/53b KBS

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