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“Low Dessert” or “High Dessert”

Synergy Fitness – CrossFit

Context: Competition

Mobility

Mobility: Shoulder (playlist video here)

Strength

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”

50-40-30-20-10

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

10-8-6-4-2

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

OR (Scale Up)

“High Dessert”

50-45-40-35-30-25-20-15-10-5

Double Unders

10-9-8-7-6-5-4-3-2-1

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.

OPTIONAL CASH OUT

Metcon (Time)

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

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