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Fortunate Son

Synergy Fitness – CrossFit

Mobility

Hips

Skill/Strength

8 min to find your deepest 1 rep strict Handstand push up, or max reps at a fixed height (if you can go head to floor or lower)

Handstand Push-ups (Max Reps)

Deficit Handstand Push-ups (Max Reps)

Record depth (height of stacked weights or parallettes)

Strength

Front Squat (1-1-1-1-1-1-1 )

7 sets of 1 rep, increasing weight- testing for max weight!

Metcon

Metcon (Time)

“Fortunate Son”

3 rounds

12 front squats (Performance: 135lbs / Athletic: 95lbs* / Health: 65lbs)

12 burpee pull ups

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

Scaling Guide: 4 – 10 minutes.

Scale Up:

OHS instead of front squats.

Some may consider doing this for just the first round.
Coaching Tips:

Being able to do the first round of front squats unbroken is not a requirement (but it is probably a good idea as a rough guide for scaling). Ideally the third round should only be broken up into no more than 3 sets. Even less is better.

If you squat clean the first rep in a set, it counts as a ‘front squat’!

For the burpee pull ups, the bar needs to be higher than your reach. As in: if you stand flat footed with your arms above your head, you are not able to grasp the pull up bar in the palm of your hand. Anything higher is extra.

OPTIONAL CASH OUT

4 Rounds

10 push ups

15 squats

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