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“Helm’s Deep“

Synergy Fitness – CrossFit

Context: Mental Toughness


Mobility: Hip (playlist video here)


Box Squat (7×1)

7×1 Front Box Squat 4 of 15 (7 sets of 1 rep, same weight across, approximately 75-85% of max front squat). Video here.

Handstand Push-ups (7×3)

7×3 Strict Handstand Push-ups (or progressions), for depth (video for reference, but stick with the same height for all sets)

Metcon (AMRAP – Rounds and Reps)

“Helm’s Deep“

8 minute AMRAP (as many rounds as possible)

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

40’ broad jump

100m bumper plate farmer carry –one in each hand, held at the sides- (Performance: 45lb, Athletic*: 25lb, Health: 25lb dumbbells)

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

Scaling Guide: 3 – 5 rounds. Scale up to 25lb/20lb wall balls for an extra challenge.
Coaching Tips: Get through the first wall balls as fast as possible, but plan on breaking up later rounds into small sets with small rest. Broad jump big, but there is no penalty for how many reps so ‘bounding’ in fast succession is not a bad option. For the bumper plate carries, move fast and put them down often if you can’t do it unbroken. Don’t walk slow and end up holding them even longer!


Optional ‘Cash Out’: 1 min plank, 40 foot suitcase lunge, 3 rounds

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