Call Us: (941) 953-1798

Ultimate Tuk Tuk

Synergy Fitness – CrossFit

Competition

Mobility

Thoracic Foam Rolling

Spend 2:00 with your arms extended overhead foam rolling your thoracic region along with your lats. Search for “hot spots” and pause momentarily.

Calf/lower leg

1 min on each leg

Banded Shoulder Distraction

60-90 sec on each

Warm-up

2 rounds

150m Shuttle (to mailbox & back then parking lot stop sign & back)

5 Push Ups

10 KBS

20 dubs/40 singles

then…

2 Sets, resting 30 – 45sec between (empty BB)

4 Snatch Grip DL

4 Muscle Snatches

4 Overhead Squats

4 High Hang Power Snatches

Skill/Strength

Spend 8 min working up to a challenging pause snatch (2-3 sec pause at the knee) snatch + 1 overhead squat.

Metcon

Metcon (Time)

“Ultimate Tuk Tuk”

For Time.

10-8-6-4-2 power snatch (Performance: 95lb / Athletic: 65lb* / Health: 45lb)

10-8-6-4-2 lateral burpee over bar

50-40-30-20-10 Double Unders

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

Scaling Guide: 8 – 14 min,

Scale Up: 135/85lb snatches

Workout clarification:

Round 1 = 10 power snatches, 10 lateral burpee over bar, 50 double unders.

Round 2 = 8 power snatches, 8 lateral burpee over bar, 40 double unders. Etc.
Coaching Tips:

Avoid pressing out the snatch by catching in a partial squat (power snatch not muscle snatch) to save the shoulders for the burpees.

Move steady on the burpees, but keep a pace where you can get right up and do double unders. This one will be a bit of a shoulder burner, so relax the shoulders and keep your arms at your sides during double unders. Remember that 1/2 of the reps are complete before you finish the 2nd round, so don’t blow up!

Avoid wasting time between movements due to all of the transitions (especially on the later super short rounds).

Leave a Reply

*

captcha

Please enter the CAPTCHA text