Synergy Fitness – CrossFit
“Insane In The Brain”
Row (Performance: 1000m / Athletic: 900m* / Health: 750m)
1 min rest, then 4 rounds:
8 Ball Slams (Performance: 135lb / Athletic: 85lb*/ Health: 55lb)
12 pull-ups/ring rows
100m KB farmer carry (Performance: 53lb / Athletic: 35lb* / Health: 25lb dumbbells)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 12-16 minutes.
You may use this workout as recovery or conditioning. You choose depending on how you’re feeling. If doing as conditioning, note coach’s tip below.
Coaching Tips: Row the ‘buy in’ on this one at a pretty aggressive pace because of the minute rest.
The pull-ups may be harder than expected due to the grip being taxed.
Because of the farmer carries, expect to do small sets of pull ups later on. Move fast on the farmer carries and rest often (as opposed to trying to grind it out and moving slow.
The slower you walk, the longer you will have to hold the weights in your hands!