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“Hot Iron“

Synergy Fitness – CrossFit

Context: Mental Toughness

Mobility

Shoulder (playlist video here)

Skill Warm Up

Spend 8 minutes working up to a challenging weight Turkish Get up, at least 5 total reps per side.

Strength

Box Squat (5×3)

5×3 Front Box Squat 6 of 15 (5 sets of 3 reps, same weight across, approximately 75-85% of max front squat). Video here.

Handstand Push-ups (5×5)

5×5 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)

“Hot Iron“

6 minute AMRAP (as many rounds as possible)

7 front squats (Performance: 135lbs, Athletic *: 83lbs, Health: 53lbs)

50 double unders* (Athletic: 30 reps, Health: 15 reps including attempts)

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

Scaling Guide: 2.5-5 rounds, Scale-up option: Scale up to Overhead Squats for an extra challenge.
Coaching Tips: Make sure you are good and warmed up for this one so you can hit it hard from the very beginning. Go for as big of sets as possible since this is a short burner. Squat cleaning the first rep counts as a squat rep so use that technique if you are comfortable with it. Don’t waste time between the two movements and don’t take a long break on the jump ropes when you just trip up (and you aren’t tired). Get right back onto the next set!

OPTIONAL CASH OUT

1 min plank, 2 min row, 3 rounds

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