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Russian Dash Cams

Synergy Fitness – CrossFit

Practice

Mobility

Hips

https://www.youtube.com/playlist?list=PL2EwAroG-uWUis77qmrASXCC8C23P763l

Skill Warm Up

Spend 8 minutes practicing kip progressions for pull ups and/or bar muscle ups.

If you’re proficient at pull ups and/or muscle ups, do 2-4 medium sized sets focusing on efficiency and form.

Strength

Everyone

Back Squat (6 x 3; 6 sets of 3 reps )

Same weight across, approximately 60-70% of max.

Do box squats if you have trouble getting below parallel.

Single Arm Shoulder Press – Half Kneeling (6 x 5; 6 sets of 5 reps on each arm)

same weight for each set.

Metcon

Everyone.

https://youtu.be/ODrDR9D28RE

Metcon (Time)

“Russian Dash Cams“

3 Rounds

14 Russian Kettlebell Swings (Performance: 70lb / Athletic: 53lb*/ Health: 35lb)

10 goblet squats (same)

200m run

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

Scaling Guide: 5 – 8 min
Coaching Tips: Kettlebell swings come from the hips so be sure to use a great hip pop and keep the abs tight.

Think about throwing the kb out away from you (but don’t let go). Try to do these in unbroken sets to keep the intensity up, but if you can’t maintain good positioning (because you are breathing too hard for example), break up the sets

OPTIONAL CASH OUT

Metcon (Time)

2 rounds

20/15 cal row

15 burpees

Scale up: burpees over the rower.

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