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Money For Nothing

Synergy Fitness – CrossFit

Practice

Mobility

Hips

Skill Warm Up

5 sets of 3 ‘ring outs’ (Think ‘ab/evil wheels’ on the rings)

https://www.youtube.com/watch?v=LaDwLLAWE0s&feature=youtu.be&t=1m22s

Strength

Back Squat (8×1; 8 sets of 1 rep)

same weight for ALL 8 SETS @ approximately 85-95% of 1RM

Single Arm Shoulder Press – Half Kneeling (8×2; 8 sets of 2 reps)

Increase weight from last cycle.

Same weight for all 8 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

“Money For Nothing“

7 minute AMRAP

40’ walking lunge

10 ring push-ups* (Health: regular push-ups)

100m sprint

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

Scaling Guide: 3 – 7 rounds.

Scale up to OH Plate lunge 45/25, ring dips.

Compare to: March 21, 2016
Coaching Tips:

The ring push-ups will get hard very quick. Try to go fast through the lunges and the sprints so you can break up the ring push-ups once or twice for each round. Be sure to keep your chest up and maintain good knee positioning on the lunge steps.

OPTIONAL CASH OUT

Metcon (Time)

21-15-9

empty barbell thrusters (45/35/15)

jumping pull ups

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