Synergy Fitness – CrossFit
Skill Warm Up
30 seconds on, 30 seconds off for 5 mins
Box Squat (7×1 Front Box Squat)
7 sets of 1 rep, same weight across, approximately 95% – above base max front squat
Handstand Push-ups (7×3 Strict Handstand Push-ups )
…or progressions, for depth.
Build off of last week
3 rounds of
10 dumbbell thrusters (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)
Scaling Guide: 3 – 7 minutes.
Scale Up: 55lb / 35lb.
Break up the dumbbells as little as possible and pace the overall intensity of the workout by running faster or slower.
Make sure you keep your chest up on the thrusters.
Drive with the hips and then finish with the arms (don’t push with the arms too soon and blow your shoulders up).
OPTIONAL CASH OUT
1 min plank (accumulate as much time as possible in the min)
2 min row for calories
Score total seconds in plank + total cals.