Synergy Fitness – CrossFit
Skill Warm Up
Spend 8 minutes warming up and then doing 3-4 sets of strict pull ups to (or near) failure.
Use the smallest band possible that you can do 3+ reps with if needed.
Fitness / Health
Hang Power Snatch (3 – 3 – 3 – 3 – 3 HPS Test)
Increasing weight each round. Build to a heavy set of 3 reps
Perfomance / Athletic
Squat Snatch (1 – 1 – 1 – 1 – 1 – 1 – 1 Snatch test)
7 sets of 1 rep. Increasing weight each round. Build to a new 1RM
Metcon (AMRAP – Rounds and Reps)
“Ring My Bell”
6 minute AMRAP
10 American Kb Swings (Performance: 53lb, Athletic: 35lb*, Health: 26lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 8 rounds (have a plan to count!), about 50s per round.
Scale Up: 70/53lb kb, 10 burpees per round
Coaching Tips:There is a lot of transitions on this one so don’t waste time between movements. The best time to ‘rest’ is in the middle of the kb swings (but there won’t be much resting on this one because it is so short! Be careful with the burpees and hyper extending the back, keep the abs ‘on’ to maintain good spine positioning. Your burpees shouldn’t have a ‘cobra’ position at any part (where your hips are on the ground and your head and shoulders are upright). This flexion combined with the kb swing in volume could cause a back issue. For the Kb swings, the two handed snatch style, where the kb travels in a straighter path, will be fastest if you can handle the weight. Watch out for hyper extension at the top of these as well. Only people with healthy shoulder range of motion should be doing the American swing. Do Russian swings instead – possibly scaling the weight up if the load isn’t the issue.