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Synergy Fitness – CrossFit

Context: Practice


Mobility: Hip (playlist video here)


Back Squat (3-3-3-3-3 Back or high bar box squat )

3-3-3-3-3 Back or high bar box squat (5 sets of 3 reps, increase weight with each set – go as heavy as possible by the last set).

Metcon (AMRAP – Rounds and Reps)


8 minute AMRAP (as many rounds as possible)

8 Left / 8 Right one-arm ‘Russian” kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

8 dumbbell push press (Performance: 45lbs, Athletic*: 30, Health: 20lbs)

8 dumbbell front squats (same)

Chest to bar pull-ups (Performance: 8 reps, Athletic*: 4 reps, Health: 4 reps w/ smallest band possible)

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

Scaling Guide: 2 – 4.5 rounds.

Scale Up: use kettlebells for the push press and front squat.
Coaching Tips: Kettlebell swings are Russian height, and one arm. Make sure to keep your body square at the top of the swing, you can use your non-working arm to ‘tap’ the kettlebell on the top of the swing to ensure you are staying square. If chest to bar pull-ups are something you struggle with think about doing singles on these from the start. This will help you not ‘burn out’ on the pull-ups, and save your lungs a bit for the rest of the workout. If you do singles, really minimize the rest between trip ups.


Ride or Die Cash Out (Calories)

4 min max calorie row or assault bike

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