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“Peter and the Wolf“

Synergy Fitness – CrossFit

Context: Practice


Shoulder (playlist video here)

Skill Warm Up

Tabata hollow rocks


Box Squat (7×1)

7×1 Front Box Squat 7 of 15 (7 sets of 1 rep, same weight across, approximately 80-85% of max front squat OR work on going deeper than your last session). Video here.

Handstand Push-ups ( 7×3 STRICT )

7×3 Strict Handstand Push-ups (or progressions), for depth (video for reference, but stick with the same height for all sets)

Metcon (AMRAP – Reps)

“Peter and the Wolf“

7 minute AMRAP (As many reps as possible)

100m sprint (= 1 “rep)

2 ‘heavy’ kettlebell swings –American- (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

100m sprint (= 1 “rep)

4 ‘heavy’ kettlebell swings

100m sprint (= 1 “rep)

6 ‘heavy’ kettlebell swings

Etc. (until the time runs out, keep doing one sprint, and adding two reps to the kb swings).

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

Scaling Guide: 35-99 reps
Coaching Tips: Go with a heavier weight kettlebell than what you may actually use in a longer metcon. Try to do at least the first few rounds ‘RX’. As the workout goes on and your form starts to degrade, don’t change kettlebell weight! Just scale down to “Russian” height (stopping at eye level) for the later rounds. Sprint hard the first few rounds because the kettlebell swings are so short. As the sets get larger, plan on slowing down the runs so that you get a bit more rest between each set of swings. Maintain strict form on the swings with an upright torso (no tipping over!) and no ‘front raises’ with the shoulders. If you want to ‘two hand kb snatch’ the bell overhead – go for it. Just remember that the faster snatch style tends to pack an intensity wallop as well as blow your grip up.


Metcon (AMRAP – Reps)

60s burpees, 60s box step ups, 3 rounds

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