Synergy Fitness – CrossFit
Coaches Choice (No Measure)
Coaches choice for general warm up, midline stability & Mobility
Hips & Shoulders
A1: Snatch (6 x 2: FULL SQUAT )
6 sets of 2 reps, same weight for all sets. Think 80 – 90% of your known max
If you cannot do a squat snatch your goal will be to catch it as low as possible and work on catching it lower and lower.
A2: Single Arm Ring Row (6 x 5 / each arm)
6 sets of 5 reps, at 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.
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
12 ‘heavy’ Russian KB Swings 70/53lbs
8 Goblet Squats (Same)
6 Burpees with 10’ lateral shuffle (instead of a jump)
Scaling Guide: 3 – 7 Rounds
Move fast on the kb swings and the burpees with the lateral shuffle.
Steady on the squats.