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Carnelian Bay

Synergy Fitness – Functional Training M/W/F

Context – COMPETITION

Mobility

SHOULDERS

Skill Warm Up

Spend 7 minutes working up to your deepest strict handstand push-up (or scaled version such as a dumbbell press).

Metcon

Metcon (AMRAP – Rounds and Reps)

“Carnelian Bay”

13 minute AMRAP

8/4 Kipping Handstand Push-Ups (Scaled – 4 DB Strict Press)

10 Deadlifts 185/125lbs

16 Step-Ups 24/20″

100m Sprint

Rest 30 Seconds

Scaling Guide: 3-5 rounds.

Rx Plus:

Strict handstand push-ups

225/155 deadlift,

Step Up with 25lb/15lb dumbbells
Coaching Tips:

If you don’t have handstand push-ups, pick a challenging dumbbell weight to use for the strict presses.

Keep your back nice and flat with those deadlifts, especially as you begin to fatigue in the later rounds.

Step-ups have the same standards as box jumps; make sure you hit full extension at the top and step down.

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