Synergy Fitness – CrossFit/Trim Combo
Coaches Choice (No Measure)
Coaches choice for general warm up, midline stability & Mobility
Lats & Shoulders
A1: Shoulder Press (3-3-3-3-3)
5 sets of 3 reps “strong effort” – increasing load each round
A2: Weighted Pistol (3-3-3-3-3; on each leg)
Single leg Leg Squat
5 sets of 3 reps on each leg.
Scale: weighted single leg ‘sit-to-stand’ using boxes of various heights
12 Goblet Walking Lunge steps 50/35lbs
8/5 C2B Pull Ups
8/5 Kipping HSPU
Scaling Guide: 6 – 10mins
8 Heavy DB PP if unable to do HSPU (against the wall or on a box)
On the lunges, keep the torso upright and make sure the forward knee tracks the foot (don’t let it cave in). Be sure to stand up all the way w/full hip ext.
No Bands for pull ups… Jumping pull-ups with full shoulder ext. at the bottom.