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Beautiful Avalanche

Synergy Fitness – CrossFit

Mobility

Hips

Skill Warm Up

HOLLOW ROCKS

30 seconds on, 30 seconds off for 5 mins

Strength

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

Metcon

Metcon (Time)

Beautiful Avalanche

3 rounds of

10 dumbbell thrusters (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

200m run

Scaling Guide: 3 – 7 minutes.

Scale Up: 55lb / 35lb.
Coaching Tips:

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

Metcon (Calories)

3 rounds.

1 min plank (accumulate as much time as possible in the min)

2 min row for calories
Score total seconds in plank + total cals.

(1 number)

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