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“Avast Matey”

Synergy Fitness – CrossFit

Context: Practice

A1: Push Press (6×2)

8 of 14 (5 sets of 3 reps, same weight across, approximately 85% of max). Instructional Video Here.

A2: Split Squats (6×4)

Stationary Lunge – do all reps on 1 leg then switch
6 sets of 4 reps, same weight across. Instructional video here. And more here.

Metcon (Time)

“Avast Matey”

For time.

25 kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

10 supine ring rows

Row (Performance: 500m, Athletic*: 400m, Health: 300m)

10 supine ring rows

25 kettlebell swings

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

Scaling Guide: 4 – 8 minutes. Scale up to 70/53 on the kettlebell swings for an extra challenge.
Coaching Tips: Be wary that if you do the ‘two hand snatch’ version of the kettlebell swing. That variation tends to blow up the biceps and grip – which will make the ring rows and rowing much more difficult. Focus on the hip pop and flat back for the kettlebell swings. Don’t forget to keep the ring rows strict!

Metcon (Time)

Optional ‘Cash Out’: 100m farmer carry, 400m run with medball
53/35 Farmer

20/14 med ball

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