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“Boromir“

Synergy Fitness – CrossFit

Context: Practice

Mobility

Hip (playlist video here)

Strength

Deadlift (7×1)

1-1-1-1-1-1-1 Deadlifts (7 sets of 1 rep, increasing weight, max or above max by last set).

Pull-ups (7×4 STRICT)

7×4 Strict Pull-ups

Metcon (AMRAP – Rounds and Reps)

“Boromir“

7 minute AMRAP (as many rounds as possible)

6 Burpees with 10’ lateral shuffle (Do burpee 1 then shuffle 10’ to the right, then burpee 2 then shuffle 10’ to the left, etc. until you do 6)

10 Left Hand Kettle Bell Swing (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

6 Burpees with 10’ lateral shuffle

10 Right Hand Kettle Bell Swing (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

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

Scaling Guide: 2.5 – 5 Rounds
Coaching Tips: After your first burpee you will laterally shuffle 10 feet to the right before the next burpee, then switch directions and shuffle back on the left (Opposite side). One handed KB swings only go to eye level (Russian Style). Make sure to keep your shoulders square when swinging the KB. For some people, it helps to have the empty hand meet the KB at the top of the swing.

OPTIONAL CASH OUT

Metcon (AMRAP – Reps)

30s of toes to bar, 90s of wall ball, 2 rounds

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