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Downside Up

Synergy Fitness – CrossFit

Mobility

Shoulders

Strength

Push Press (2 – 2 – 2 – 2 – 2 – 2 – 2 ; 7 sets of 2 reps)

‘strong effort’, adjusting the load each set

Ring Outs (7 x 3; 7 sets of 3 reps)

Video Demo: https://youtu.be/FoMHv6uKSDI

Metcon

Metcon (Time)

“Downside Up”

For Time.

15 kipping handstand push-ups (Performance: 15 reps, Athletic*: 8, Health: 8 Heavy Dumbbell strict presses)

21 wall ball (Performance: 20lbs/10ft, Athletic*: 14lbs/9ft, Health: 10lbs/8ft)

15 dumbbell strict presses (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

15 wall ball

15 ring push ups

9 wall ball

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4 – 9 minutes (10 minute time cap)
Coaching Tips:

This workout has a lot of shoulders so split your sets up early.

If you are able to do handstand push-ups but you think 15/8 is too many then scale the quantity of reps.

You want to avoid going to failure and potentially crash landing on your head/neck.

A faster time is not worth injuring yourself.

OPTIONAL CASH OUT

Metcon (Time)

3 Rounds with a partner

20 burpee box step ups (20/24/16)

30 Russian KBS (53/35/26)

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