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
6 Overhead Squats 115/65
8 Toes to Bar
12 Wall Balls 20lbs/10ft, 14lbs/9ft
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)