Synergy Fitness – CrossFit
Shoulder (playlist video here)
Skill Warm Up
Spend 10 min working on ring dip and muscle up progressions. Perform at least 5 sets of 3-5 reps of static ring support holds, partial range of motion ring dips, muscle up transitions, or muscle ups.
Metcon (AMRAP – Rounds and Reps)
“The BIG Juicy”
14 minute AMRAP (as many rounds as possible)
Row (Performance: 1100m / Athletic: 1000* / Health: 900m)
then max rounds with the remaining time:
10 kipping pull-up
1 round trip bear crawl 30 feet (60 total)
3 round trips 30 foot Bumper plate farmer carry (Performance: 45lb / Athletic: 25lb* / Health: 25lb dumbbell or kb); equivalent to 180ft total
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds
Compare to: NEW!
Coaching Tips: Hit the row pretty hard so that the first round or two are tough, but don’t trash yourself so you can’t perform the rest of the movements well. Avoid ‘sprinting’ to the finish of the row (the last 200m should be the same pace as the rest of the row). Your grip will be taxed from the pull-ups and bumper plate farmer carries so be careful on the kipping pull-ups. Break these up into small sets and make sure you use hand protection and/or your hands are maintained (shaved callouses). If you think you might start to rip, do ring rows BEFORE you do! You may even want to do 5 pull-ups and 5 ring rows per round if you feel that this is likely to tear your hands.