Synergy Fitness – CrossFit
Skill Warm Up
Spend 8 minutes practicing kip progressions for pull ups and/or bar muscle ups.
If you have pull ups or muscle ups down, do 2-4 medium sized sets focusing on efficiency and form.
A1: Back Squat (6×3; 6 sets of 3 reps )
same weight as Tuesday… approximately 80-85% of max
Squat to a box if you have trouble getting below parallel
A2: Single Arm Shoulder Press – Half Kneeling (6 x 5; 6 sets of 5 reps )
Same weight you used on Tuesday.
Metcon (AMRAP – Rounds and Reps)
“No Lines Here“
AMRAP in 3 mins of:
8 Goblet squats
16 Russian kettlebell swings (Performance: 53lb / Athletic: 35lb* / Health: 26lb)
Rest 1 min (after the 3 mins of work)
Repeat for 3 cycles.
**Start the 2nd & 3rd “cycle” wherever you left off at the end of the previous cycle.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 6 total rounds.. about 2 rounds per “cycle”
Scale Up: 70/53lb KB
Focus on keeping the chest up on the goblet squats.
The KBS will be ‘light’ for some so try and pull the kettlebell down to increase cycle speed.
Be careful speeding through the burpees because they will make everything else much harder.
Remember to keep the abs turned on during the burpees, no hyper extension of the lumbar when getting up!
GO HARD during each cycle… you get 1 min to recover
OPTIONAL CASH OUT