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“Vodka on the Rocks“

Synergy Fitness – CrossFit

Context: Practice

Mobility

Hip (playlist video here)

Skill Warm Up

8 sets of 4 ring dip, muscle up transition drills, or ring muscle ups (1-4 reps, but perfect form)

Strength

Box Squat (6×2)

6×2 Front Box Squat 8 of 15 (6 sets of 2 reps, same weight across, approximately 85-90% of max front squat). Video here.

Handstand Push-ups (6×4)

6×4 Strict Handstand Push-ups (or progressions), for depth (video for reference, but stick with the same height for all sets)

Metcon (AMRAP – Rounds and Reps)

“Vodka on the Rocks“

6 minute AMRAP (As many rounds as possible)

6 Dumbbell Thrusters (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

12 ‘heavy’ Russian KB Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

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

Scaling Guide: 4-8 rounds

Compare to: December 22, 2015
Coaching Tips: Try to do the thrusters unbroken or in two sets. Keep your chest up, and make sure that your belly stays tight (so that you back is protected). Think about ‘pulling’ the dumbbells down so you are working with gravity rather than trying to slow it down. The Russian kettlebell swings are going to be a bit heavy, but this is a good workout to try a “new” weight (a kettlebell weight that is heavier than you have lifted before). Break these up as soon as your form starts to slip. Don’t try and get away with questionable form for a single rep!

OPTIONAL CASH OUT

4 min max calories (Calories)

4 min max calorie row or airdyne/assault bike

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