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CF 09/21/2015

Synergy Fitness – CrossFit


Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility


Shoulders & Lats


A1: Overhead Squat (3-3-3-3-3 )

Final 3 sets should be a “strong effort” – increasing load each set

A2: Hollow Rocks (5 x 10 – 30 reps )

If you can’t do a perfect Hollow Rock, hold a hollow position for 15-30 seconds


Metcon (Time)

4 Rounds

6 Overhead Squats 115/65

8 Toes to Bar

12 Wall Balls 20lbs/10ft, 14lbs/9ft

100m Sprint

Scaling Guide: 5 – 9 Minutes (12min Cap)

Front Squat for OHS

Rx Plus: 135/85 & 30/20 Wall Ball
Coaching Tips: Squat snatching the OHS DOES count as one rep of overhead squat.

Try and do this one as ‘unbroken’ as possible and make sure you hustle between movements. A lot of time can be lost if you ‘stroll’.

Make sure the 100m sprint doesn’t turn into a ‘jog’.



2 rounds for reps

1 min double unders

1 min row (Cals)

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