Synergy Fitness – CrossFit
Box Squat (6×2 Front Box Squat)
6 sets of 2 reps, same weight across, approximately 95%
Handstand Push-ups (6×4 Strict Handstand Push-ups)
or progressions for depth.
stick with the same height for all sets
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
Chin-Ups (Performance: 5 Strict, Athletic*: 6 Kipping, Health: 6 with a band)
Push Ups (Performance: 10, Athletic*: 8, Novice: 6 on a bench or box)
15 wall balls (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Health: 10lb/8ft), Athletic*: 14lb/9ft, Health: 10lb/8ft)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3-5 rounds, about 1:45 per round.
8 chest to bar chin ups
30lb/20lb wall ball
Coaching Tips: The “chin-up” is hands supine (palms facing you). Make sure you still hit full extension/lockout at the bottom.
If you are unsure if you should do strict or kipping, do as many strict as possible each round, then do some kipping once you hit failure.
Get full lock out at the top of your push ups!!
For wall balls, try and use your legs as much as possible to save your shoulders!