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CF 09/23/2015

Synergy Fitness – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility

Mobility

HIPS

Strength

A1: Snatch (5 x 3: 5 sets of 3 reps )

Same weight each set. Think 65-75% of your known max.

The bar should feel fast and your technique should not be breaking down. If you cannot do a squat snatch your goal will be to catch it as low as possible… work on catching it lower and lower.

A2: Single Arm Ring Row (5 x 6: 5 sets of 6 reps)

Keep the same angle for each set

Keep your shoulders square, it helps to hold the non rowing hand out in front of you to accomplish this. Do not bottom out when your arm is fully extended, stay active at the bottom. Also make sure you are not bouncing out of the bottom, slow and controlled is the name of the game.

*Scaling Option: 1 Arm DB Bent Over Row

Metcon

Metcon (AMRAP – Reps)

6 Minutes Total Work

Max Pull Ups in 2 Minutes

then

Max sets of 10 Single arm Russian KB Swings (53/35lbs) (5L/5R) in 2 Minutes

then

Max sets of 30ft Bear Crawls in 1 Minute

then

Max sets of KB/DB G2OH (53/35) in 1 Minute (*Alternating hands each rep)

Record total ‘reps’

Scaling Guide: Jumping Pullps w/full shoulder extension at the bottom.

RX Plus: 70/53lb KB
Coaching Tips:

For the kb swings, make sure you keep the shoulder tight and not internally rotated (and remember that these only go to eyeball height).

Bear crawls should be done in fast sprints with longer rests. The KB/DB ground to overhead, must alternate hands each rep.

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