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“Red Hot Moon“

Synergy Fitness – CrossFit

Context: Practice

Mobility

Shoulder (playlist video here)

Skill Warm Up

Spend 10 minutes working on skin the cat progressions. Perform 3-5 sets of 3-5 reps as strict as possible.

Metcon (Time)

“Red Hot Moon“

For time. 4 rounds.

14 Push press (Performance: 115lb / Athletic: 75lb* / Health: 45lb)

14 Toes-to-bar

Row (Performance: 500m / Athletic: 400m* / Health: 300)

1 min Rest

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

Scaling Guide: 14 – 21 min, about 4.5 min per round including rest. Scale up: 135/85lb bar, 7 bar muscle ups per round instead of toes-to-bar.
Coaching Tips: Make sure the push presses don’t turn into jerks. Break up the sets before lowering the weight starts to get sketchy. On the toes to bar, break them up so you can move consistently (vs starting with big sets and going to singles and risking hand tears). Sell out on the row each round because of the rest! TEAM OPTION: Partner up teams of 2-3 people and have them move through the workout ‘conga line’ style. The next athlete in line cannot move on until the push press and t2b are complete (count this as one station). Then the person in front has to finish the row before they can move on to the rower.

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