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CrossFit Football

Synergy Fitness – CrossFit

Context: Whatever you want it to be

Skill Warm Up

Max Height Box Jump (Distance)

Max Height Box Jump

Strength

Bench Press (Max Reps in One Set)

Choose one of the following weights:

Men

225

205

185

155

135

Women:

125

105

85

70

55

Get a few warm up sets in (your choice how many), then do one set of max reps at your chosen weight.

Metcon

Choose ONE of the following WODS…

Metcon (Time)

“Sandbag Grace”

30 clean and jerks for time. Note what size sandbag you used

Metcon (Time)

“Volkswagen”

21-15-9

Bench Press (body weight)

Pull Ups

Scale Up: Strict Pull Ups

Metcon (AMRAP – Reps)

“Slalom Skiing”

Complete 5 Rounds:

Sledgehammer Strikes – 30 seconds Max Reps

Rest 30 Seconds

Lateral Skier – 30 seconds Max Reps

Rest 30 Seconds

Toes to Bar – 30 seconds Max Reps

Rest 30 Seconds

*For Lateral Skiers, use a bench or low box that allows the knee to stay below the hip crease. One skier on each side equals one Rep. For Sledgehammer strikes, use a 16-20 lb hammer and alternate arms however you choose.
Score is total reps over 5 rounds.

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