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“Russian Tea“

Synergy Fitness – CrossFit

Context: Practice

Mobility

Mobility: Hip (playlist video here)

Strength

A1: Box Squat (7×1 Front Box Squats)

Front Box Squat 1 of 15 (7 sets of 1 rep, same weight across, approximately 60-70% of max front squat). Video here.

A2: Handstand Push-ups (7×3 Strict! )

7×3 Strict Handstand Push-up

Metcon (AMRAP – Rounds and Reps)

“Russian Tea“

7 minute AMRAP (as many rounds as possible)

10 Single Arm Kettlebell Overhead Squat (Performance: 53lb / Athletic: 35lb* / Health: 18lb) -either arm

15 Russian kettlebell swing (same)

40′ walking lunge

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

Scaling Guide: 3 – 5 rounds, approx. 1:42 per round, Scale Up: 70/53lb kettlebell
Coaching Tips: Either arm is acceptable for the OHS, but it is best if you can split it between half and half between each arm. Most people will do well switching in the middle of each round, but some people might be able to finish a set with one arm before switching before the next round. Keep the cycle time up on the Russian kettlebell swings and think of throwing the kettlebell away from you (straight arms the whole time). Try to ‘pull’ the kettlebell down if you want to go faster. For the lunges, keep the torso upright and make sure that you don’t let the knee cave to the inside!

OPTIONAL CASH OUT

4 min max calories (Calories)

4 min max calorie row or airdyne/assault bike

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