Synergy Fitness – CrossFit
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
“Load the Flintlocks and Board”
1 min rest
Then 5 rounds:
7 hang power snatch (Performance: 95lb / Athletic: 65lb* / Health: 35lb kettlebell swing)
5 pistols per leg (alternate as desired)
40 single unders
Game Changer (Rx only): If you finish in under 13 minutes, get back on the rower and and row from minute 11 – 13 for max calories.
Subtract 1 second for each calorie rowed and log this time.
Note original time and calories rowed into BTWB notes
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 11 – 17 minutes (not including game changer).
Push the pace on the row to see if you can get a new PR on your 1500m distance.
The first round of the rest of it will be challenging because 1 min shouldn’t be enough rest to recover from the row.
As you get your wind back, speed up on the middle rounds if you can.
Scale the pistols to sitting down on a low box and standing on one leg if you can’t do pistols.
For the cross overs, each time the rope goes under you it counts as one rep (cross-uncross is two reps).