Synergy Fitness – CrossFit
Hips & Ankles
Skill Warm Up
Spend 5 min working on Double Under progressions and technique.
*If proficient, spend 5 mins to find 1 set of max unbroken reps
Back Squat (8×1; 8 sets of 1 rep)
all sets at the same weight, approximately 65-75% of max
If you have trouble getting below parrallel do box squats
Single Arm Shoulder Press – Half Kneeling (8×2; 8 sets of 2 reps on each arm)
Same weight for all sets
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
30ft dumbbell lunge -arms at sides- (Performance: 45lb / Athletic: 30lb* / Health: 20lb)
Double unders (Performance*: 40, Athletic: 20 including attempts, Health: 15 rounds of 4 singles + 1 attempt)
*Women’s “As Prescribed” weights and reps (Rx)
Keep the shoulders back and chest up on the lunges.
Smaller steps will also help you have good knee positioning (no knees caving in). Use the hook grip on the dumbbells to save the grip!
Doing smaller sets of toes to bar will pay off in the later rounds as will mixing up the grip. Remember to keep your arms at your sides and bounce off the ankles on the double unders.
OPTIONAL CASH OUT