Call Us: (941) 953-1798

Goal Testing

Synergy Fitness – CrossFit

Mobility

Ankles & Hips

Skill Warm Up

Spend 10 min working on ring dip and muscle up progressions. Perform at least 5 sets of 3-5 reps of static ring support holds, partial range of motion ring dips, muscle up transitions, or muscle ups

Metcon

Goal Testing

Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Met-Con.

Test snatches if you missed the last test out or Back Squats if you missed the last test in!

Max effort 400m run

Max effort 200m run

Max effort 100m run

Max effort 800m run

Max effort 1 mile run

Max effort 100m row

Max effort 250m row

Max effort 500m row

Max effort 1000m row

Max push-ups in a minute

Max consecutive push-ups (no dropping off of toes)

Max sit-ups in a minute (abmat, feet unanchored)

Tabata Squats

Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)

Max consecutive strict pull ups

Max weight from the floor to overhead (Clean and Jerk)

Max weight deadlift

Max weight overhead squat

Max consecutive double unders

Max height box jump

Max distance broad jump

Max weight bench press

Max weight Turkish get-up

“Annie” 50-40-30-20-10 Double unders and sit-ups (for time)

“Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)

Leave a Reply

*

captcha

Please enter the CAPTCHA text