Synergy Fitness – CrossFit
Shoulder (playlist video here)
Skill Warm Up
Spend 10 min working up to a challenging push jerk out of the rack. Plan on performing at least 2-3 sets at the final weight.
For time. 5 rounds.
4 Jerk ‘heavy’ (Performance: 155lbs / Athletic: 95lbs* / Athletic: 65lbs)
8 ring rows
1 min rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 11 – 18 min. Scale Up: 8 jerks per round, 8 chest-to-bar pull-ups (instead of ring rows)
Compare to: November 18, 2015
Coaching Tips: Jerking will be challenging with the burpees. Make sure that you use a jerk and not a push press to save the shoulders. Keep the ring rows legit and remember that there is no kipping on these. Push the pace on the burpees, but try and use as little ‘pushing’ muscles as possible. Doing ring rows and toes-to-bar may be hard to fit in some spaces so be ready to do your toes-to-bar and ring rows in the same place if possible (just slide the rings to the side).