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“Low Dessert” or “High Dessert”

Synergy Fitness – CrossFit

Context: Competition


Mobility: Shoulder (playlist video here)


A1: Push Press (6×2 Push Press)

11 of 14 (6 sets of 2 rep, same weight across, approximately 90-95% of max). Instructional Video Here.

A2: Split Squats (6×4 dumbbell lunge or split squat)

Stationary Lunge – do all reps on 1 leg then switch
(6 sets of 4 reps, same weight across). Instructional video here. And more here.

Metcon (Time)

For Time

“Low Dessert”


Double Unders* (Athletic: ½ including attempts, Health: single unders)


Dumbbell thrusters (Performance: 45lbs, Athletic *: 25lbs, Health: 15lbs)

OR (Scale Up)

“High Dessert”


Double Unders


Dumbbell thrusters (Men: 45lbs, Women 30lbs)

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

Scaling Guide: Low Dessert: 4-7 minutes, High Dessert: 6-9 minutes
Coaching Tips: This one will be ‘saucy’ for the shoulders, especially for people who jump rope with wide arms and/or don’t use hip drive to get those dumbbells overhead. Hustle between transitions, otherwise a lot of time can be lost walking back and forth. More than half of the reps are in the first two rounds so remember that when you finish the 8 thrusters. Push to do the last rounds unbroken! If you really struggle with double unders, just do singles to keep the speed and intensity up.


Metcon (Time)

40 burpee pull-ups on a bar that is just out of reach

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