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Samwise

Announcements

Please take note of the following & plan accordingly.

Monday 8/15: NO 5:45PM CLASS
Wednesday 8/17: CLOSED ALL DAY… NO CLASSES
Thursday 8/18: 6am, 930am, 5:45pm
Friday 9:30am, 4:30pm 5:45pm

Synergy Fitness – CrossFit

Practice

Mobility

Thoracic Foam Rolling – 1:00 each side

Spend time mashing out your upper back to improve your front rack and overhead position. There is a decent amount of time with the bar on the shoulders in today’s programming.

Lower Low (Calf + Achilles) Foam Rolling – 1:00 each side

Warm-up

Row 2 mins

30 second spiderman each side

Row 1 min

2 Rounds:

5 Pushups

10 Russian KBS

20-30sec hollow hold

then…

Barbell warmup/Power Clean Skill progression

5 Good Mornings

5 Elbow Rotations

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Hang Power Cleans

Strength

Power Clean (6×2; 6 sets of 2 reps)

same weight across, approximately 70-75% of max

Ring Dips (6×4; 6 sets of 4 reps)

scale to the same challenge for each set

Metcon

Metcon (Time)

“Samwise”

Row (Performance: 400m / Athletic: 300m* / Health: 200m)

20 Clean and Jerks (Performance: 135lb / Athletic: 85lb* / Health: 55lb)

Row (Performance: 400m / Athletic: 300m* / Health: 200m)

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

Scaling Guide: 4:30 – 8:00 minutes.
Coaching Tips:

Be wary of going hard on the first row (unless you want a really tough workout). Pace it so that you can get after the clean and jerks right away. As you approach the end of the clean and jerks, speed up and then hit the last row with gusto

OPTIONAL CASH OUT

4 rounds Not For Time

10 Wall Balls

15 Sit Ups

*No Score

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