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Barnacle Scrubber

Synergy Fitness – Functional Training M/W/F

Context – COMPETITION

Mobility

BEFORE CLASS – Hips & Shoulders

Skill Warm Up

HSPU: Spend 10 minutes finding your max depth for a 3 strict reps. (find the depth you can go and get 3 clean reps).

Strength

Squat Clean (1-1-1-1-1-1-1; 7 sets of 1 rep)

Strong effort.

Adjust load after each set.

NEW STRENGTH CYCLE COMING

Metcon

Metcon (AMRAP – Rounds and Reps)

“Barnacle Scrubber”

8 minute AMRAP

HSPU (Performance: 8 reps, Athletic*: 4 reps, Health: 4 heavy dumbbell strict presses)

10 goblet squats with a kettlebell (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

Row (Advanced: 300m, Intermediate*: 250m, Novice: 200m)

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

Scaling Guide: 2 – 5 rounds.
Coaching Tips:

Scale down the handstand push-ups to multiple abmats if you can’t do them, but you are close (you can hold yourself in a handstand against a wall statically for at least 60 seconds).

If that task is daunting, do the heavy dumbbell strict press option.

The goblet squats should be unbroken. Keep the kettlebell close to the body and keep your chest up.

Pull hard and fast your first couple strokes of the row, but then settle into a pace.

This distance is just far enough to really blow you up for the next round.

The last time you are own the rower, sprint really hard!

OPTIONAL CASH OUT

Metcon (Time)

With a partner

4 rounds

15 burpees

50 double unders

*split up the work however you want

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