Synergy Fitness – Functional Training: Tu/Th/Sat
CONTEXT – Competition
Skill Warm Up
Spend 8 min working up to a max height box jump from standing and/or sitting.
“Backwards Christine Takes a Break”
(Performance: 225lbs, Athletic*: 145lbs, Health: 85lbs)
21 box jumps
(Performance: 24”, Athletic*: 20”, Health: 12”) – Step ups allowed today.
1 min rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: Scaling Guide: 10 – 17 minutes.
Bonus Game Changer (for Performance/Women’s Rx* scaling only)!
Only if you finish under 12 minutes (for men) or 13 minutes (for ladies), rest one minute then perform 1 minute of burpees.
Log your time minus one second for each burpee performed. Log in the “notes” section, your actual time and how many burpees you performed.
If the deadlifts are heavy for you, do singles – letting the weight drop from the top every time.
You can make up time on the box jumps if you go at a steady and manageable pace.
The rows should be at approximately your 1000m pace. Hammer the pace on the final row to empty the tank.